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Old 08-27-2012, 04:50 PM   #41
Jeff Enge
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Re: JP, another WOD log

Monday, 8/27/2012, Part Two

Got some Oly lift practice in my garage after work:

Warmup - Jumprope/DUs, Burgener Warmup

Snatch
5x65
5x75
3x95
3x105
3x115
1x125 PR

Clean & Jerk
5x135
2x3x155
2x3x165

Question: If a lift is labelled simply "snatch," is a power snatch acceptable or only full, "squat" snatch?
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Old 08-28-2012, 04:36 PM   #42
Jeff Enge
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Re: JP, another WOD log

Tuesday, 8/28/2012

Making use of the garage gym for some upper-body lifts:

Warmup - 50 single unders, 50 DUs, Burgener Warmup

Shoulder Press
5x65
2x5x75
3x3x95

Floor Press, Narrow Grip
5x105
5x115

At that point I realized it was probably not terribly safe for me to be doing that alone, so I stopped... and replaced it with:

Push Press
5x115
2x5x125
2x3x135
3x145
1x155 PR

Then, 2 and a half hours later:

2 hours pickup basketball
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Old 08-30-2012, 06:01 AM   #43
Jeff Enge
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Re: JP, another WOD log

Wednesday, 8/29/2012

CFE WOD

Warmup - On coach's call - DUs, Squats, DUs, Pushup, DUs, Situps, DUs

Strength - Bench Press

10x135 (was supposed to be warmup but was harder than I expected)-1x155-1x175-1x185

MetCon - AMRAP 12:
9 hand release pushups
12 wall balls, 20#
15 push press @ 60% 1RM (used 95#)

5 rounds + 8 pushups
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Old 08-31-2012, 03:27 PM   #44
Jeff Enge
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Re: JP, another WOD log

Thursday, 8/30/2012

Rest Day

Friday, 8/31/2012

Quick one, all I could fit in with my time constraints... but it was still a gooder.

Warmup - Jumprope/DUs, Burgener WU, Warmup Clean & Jerks

MetCon - "Grace"
30 Clean & Jerks, 135#

4:42
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Old 09-01-2012, 01:27 PM   #45
Jeff Enge
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Re: JP, another WOD log

Saturday, 9/1/2012

CFE WOD

Warmup - DUs, stretch

Skill - 8 x band resistance sprints

MetCon - In teams of 2
AMRAP 20
10 Ball Slams each, 20#
1 Partner carry, alternate rounds
10 Virtual Shovel each, 25# on "shovel" end
1 sprint around box, both partners (100 yards?)

11 full rounds + 20 Balls + Carry + 20 Shovels + most of run
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Old 09-01-2012, 01:35 PM   #46
Jeff Enge
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Re: JP, another WOD log

Lifting PRs Update (and goals by 2/1/2013 - 6 months)

BS - 225# (255#)
FS - 195# x3 (225# x1)
OS - 125# (155#)

DL - 315# (365#)

SP - 105# (135#)
PP - 155# (175#)

PC - 195# (225#)
SqC - 175# x3 (205# x1)
C&J - 185# (225#)
PSn - 125# (155#)
SSn - 115# (135#)

Gymnastics Goals:
Free Handstand for 20 sec - anybody have a good progression for free handstands?
Full Handstand Pushups
Ring Muscleups
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Old 09-03-2012, 07:30 AM   #47
Jeff Enge
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Re: JP, another WOD log

Sunday, 9/2/2012

Went out to the garage to workout, got frustrated with double unders warming up, did a few Burgener Warmups and 5 HSPU negatives, then tried to do an ascending snatch complex of 5x{3 snatch grip deadlifts, 1 power snatch, 1 snatch balance} starting at 75. Made it to 105 before I finally admitted I just didn't have it today dynamically. Did some overhead and front rack static holds and called it a day.

Monday, 9/3/2012

CFE Morning WOD

Warmup -
Down and back in the gym
2x lunges
1x bear crawl
2x karaoke
Overhead squat PVC technique

Strength - OS Heavy 1s
5x45-1x95-115-135-145-155-165PR

So much for the 6-month goal... 40 lb PR in one day!

MetCon - "Tug o War"
AMRAP 12
5 HSPU (to 45lb plate + ab mat... still working on these)
7 hand-release pushups
5 squats

Every 3 minutes, 3 on 3 tug of war

8 rounds + 2 HSPUs (+ 2-1 tug of war record)

Fooling around in the gym afterward:
500m row
1:29.6

Apparently the first person to break 1:30 for CFE!
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Old 09-06-2012, 07:47 AM   #48
Jeff Enge
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Re: JP, another WOD log

Tuesday, 9/4/2012

Two hours pickup basketball

Wednesday, 9/5/2012

CFE WOD

Warmup - short run, Samson stretch

Skill - Prowler pushes

MetCon -
3x{5 squat snatch - 75#, 10 box jump - 30" box}
300m row
5:07

Then, some squat snatch technique and heavy
3x75, 2x105, 1x135 PR, 1x145 (f), 1x135
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Old 09-07-2012, 08:01 AM   #49
Jeff Enge
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Re: JP, another WOD log

Thursday, 9/6/2012

Rest Day

My Rogue Do-Wins that I ordered came in today, perfect timing to wear them in for the CFE Fittest in the Metro East competition next weekend!

Friday, 9/7/2012

CFE Morning WOD

Warmup - To save typing, this will be known as CFE warmup from now on.
Lap is down and back in the gym.
2x lunges
1x bear crawl
2x karaoke

Skill - Backwards jumprope, Double Unders (I think I need a longer rope or something, I really cannot figure these things out!), Muscleup transition.

WOD - "Battle for the Cup" WOD #2, scaled

AMRAP 10
3 Ring Muscleup transition w/ 2 dips at top
16 lateral jumps

9 rounds + 3 transitions/dips

Think I'm almost ready for a full muscleup, as long as I can get the kip down.

Might do some lifting tonight if I have time, I'm itching to try out my shoes!
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Old 09-07-2012, 05:14 PM   #50
Jeff Enge
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Re: JP, another WOD log

Friday, 9/7/2012 Part Two

Just some quick (squat) snatch work so I could try out my shoes:

Warmup - Jumprope, 2x10 pushups, 15 situps, Burgener warmup

Strength - Snatch
5x75
5x95
3x105
3x115
3x125
1x135
1x145 PR

Really felt a ton more comfortable at the bottom of the squat. Don't know how much of that is the shoes and how much me just getting comfortable with the technique though, but it felt dang good!
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