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Old 05-02-2011, 02:34 PM   #31
Jordan Derksen
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Re: The Wolverines Log

Monday, 05.02.11
1. barski snatch: work up to 80%x3x5 sets. a barski snatch is 3 snatches from mid thigh. no straps are used and the bar is not dropped until after the completion of 3 reps.

85x3, 115x3, 135x3, 155x3x5

2. sn pulls: 100%x3x2

135x3, 185x3, 195x3x2

3. sn deadlifts: 100%x3+15 kg

205x3, 225x3, 230x3

4. sn pp: 5, 4, 3, 2 (add weight ea set)

135x5, 145x4, 155x3, 165x2 Took it easier on these as I'd never done them before.

Saved Ab work and chins for later tonight when I head to prairie crossfit.
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Old 05-02-2011, 07:44 PM   #32
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Re: The Wolverines Log

Monday, 05.02.11 PM
Back Squat - Heavy single
Worked up to 155kgx1

A1: Press 3x3
A2: DL 3x5

Press: 50kg, 60kg, 65kg
DL: 140kg, 160kg, 160kg

As an update, whatever bug I have messing with my stomach has caused me to drop down to 80kg now which is a loss of about 5-8lbs depending on the day. I really hope this doesn't continue much longer.
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Old 05-04-2011, 02:22 PM   #33
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Re: The Wolverines Log

Wednesday 05.04.11
1. Barski cleans: work up to 80%x3 for 5 sets. barski cleans are 3 cleans in a row from the mid thigh position. no straps are used and the bar is not put down until the set is completed.
135x3, 155x3, 175x3, 205x3x5

2. Rack jerks: 5 sets x 1 rep after warm up...work on speed and footwork.
135x3, 155x2, 185x1, 205x1, 225x1x5

3. Clean halting deadlifts: 100%x3, +10 kg x3 (bring bar to mid thigh and pause. lower weight down 1 " from ground bring back to mid thigh....on the 3rd and final rep, explode upward.)
135x3, 225x3, 255x3, 275x3

4. Abs: 75 total reps
Got 25 20# weighted situps and then I went to do another set and my abs cramped up. Stopped there and left it for the day.

Doing Elizabeth later tonight at Prairie Crossfit. Not sure if I'm gonna participate or not, depends on if my abs lock up again or not. Strange feeling, never had that happen before.
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Old 05-04-2011, 07:29 PM   #34
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Re: The Wolverines Log

Wednesday 05.04.11 PM
Took a little napskie for about 40 minutes and went down to Prairie Crossfit and was feeling a ton better. I hit the sauna earlier this afternoon. Sauna's are a great tool. Ended up doing:

Elizabeth:
21-15-9 reps of
Clean, 135lb
Ring Dips

7:32

Did squat cleans this time. Last time I did Elizabeth I did power cleans and managed 5:05. Pretty happy with my time. If anything it opened me up a bit and now I feel great so I'm glad I went in.
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Old 05-05-2011, 01:14 PM   #35
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Re: The Wolverines Log

Thursday 05.05.11
1. bs: work up to a heavy single. 90%x2, 85%x2, 80% x failure
135x5, 225x5, 255x2, 285x2, 305x2, 285x2, 265x5
*totally forgot to hit the heavy single. Just went straight for the doubles. Maybe I should learn to read.

2. fs: work up to a heavy single
135x3, 225x1, 245x1
Could have kept going but my legs were feelin it so I left it there.

3. box jumps: 25 total jumps
Unbroken on 31" box. Stepped down.

5. Muscle Ups 20 total
5-5-5-5
As strict as possible. Really worked the full extension turn out at the bottom and top.
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Old 05-08-2011, 11:36 AM   #36
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Re: The Wolverines Log

Saturday 05.06.11
1. snatch: max for the day
85x5, 115x3, 135x2, 155x2, 165x1, 175x1, 185x1, 195(f 4 times. Got really close twice and I totally could have had it but I decided to leave it an move on. Almost fully stood up with it once but lost it behind.)

2. cj: max for the day
135x3, 185x2, 205x2, 225x1, 235x1, 245(f jerk), 245x1

3. fs: heavy single.
135x5, 185x3, 225x2, 245x1, 255x1, 265x1, 275x1(PR)
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Old 05-09-2011, 01:17 PM   #37
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Re: The Wolverines Log

Of course saturday was not the 6th but rather the 7th.

Monday, 05.09.11 AM
1. snatch: work up to a heavy single. then...90% of that weight x 1, 85%x1, 80%x1
95x5, 115x3, 135x2, 155x2, 165x1, 175x1, 185x1, 170x1, 160x1, 150x1

2. cj: work up to 85%x1x3, 80%x1x3
135x3, 155x3, 185x2, 210x1x3, 195x1x3

3. fs: heavy single
135x5, 185x3, 205x1, 225x1, 255x1, 265x1

4. chins: 25 total, Weighted 20lb
10-9-6
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Old 05-09-2011, 07:46 PM   #38
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Re: The Wolverines Log

Monday, 05.09.11 PM
All weights in kg at Prairie Crossfit.

1RM Shoulder Press:
40x5, 50x3, 60x3, 65x1, 70x1, 72.5x1(PR), 75(f)

A1: Deadlift 3x3
A2: Max Rep Strict Pullups x3

DL: 140, 170, 185x2(f on 3rd)
Pullups: 22, 16, 16

Considering 185 is just about 410lb, which is something I've never lifted before, I'm pretty happy with 2 reps. I had previously done 395x3 some time ago so today I decided to just go for it. Tomorrow is rest then back at it for a double on Wednesday again.
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Old 05-11-2011, 01:20 PM   #39
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Re: The Wolverines Log

Wednesday 05.11.11 AM
1. snatch: work up to a heavy single. 90%x1, 85%x1x5
95x3, 115x3, 135x2, 155x1, 175x1, 165x1, 160x1x5
Failed a few at 160 during the drop sets. Just didn't set up right.

2. cj: work up to a heavy single. 90%x1, 85%x1x5
135x3, 155x2, 185x2, 205x2, 225x1, 235x1, 220x1, 210x1x5

3. fs: work up to a heavy single. -20 kg x 2, -20 kg to failure.
135x5, 185x3, 225x1, 255x1, 215x2, 185x5
Could have kept going an probably got close to 10 on the last set but stopped at five because I was just tired and didn't want to overdo it.

4. chins: 25 total, Weighted 20lb
10-15
Interestingly easier this time around.
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Old 05-11-2011, 01:21 PM   #40
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Re: The Wolverines Log

Double post fail.
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