Shane's Wrestling Strength CF Log - Page 77

Shane Jensen · 02-21-2013, 06:46 AM

Was hoping to rip the lion's head off on what will wind up being my last early morning training session for the foreseeable future. Didn't quite happen, was aimless.

2/21

Clean
135x3
185x2
205
225
245
260 (F)
260
275 (F)

Clarked the attempt at 275 so just cut things there. Messing around with my set up again.

Back Squat
135x5
225x5
275x2
315x2
335x2
355x2

Felt heavy so stopped. Combination probably of the heavy front squats yesterday and the fact that I'm back to being lazy when I do these. Ankles and shins felt kind of tight after catching some of the cleans forward.

Shane Jensen · 02-24-2013, 11:21 AM

First post wrestling season training session.

2/24

Snatch
95x5
135x2
150
165
175 (F)
175
175
175
175
175
175 (F)
175
175 (F)
175

Exhausted after this weekend so slept later than I normally do on Sundays so wasn't going to have as much time, so rather than do both lifts, and rather than go heavy I decided to work for some volume.

Goal was to get at least 7 and I got 7. Got into a little groove in the middle and then lost things a little at the end. Sometime this week will look to hit 180 for 5 singles.

Front Squat
135x5
225x5
255x3
285x2
300x2
315x3
315x2
225x11

315x5 is a goal that still looms large here. Knew it wasn't happening after rep 1 of that first set, so made what I could out of it. Did the set at the end just because I was curious. 11 reps is a PR for 225.

Conditioning
In Teams of 4, AMRAP 10 of:
Run 200 Meters
AMRAP Thrusters @95
AMRAP Swings @75
25 Double Unders

260 Reps

One of our people put this together to where you scored yourselves by your reps of Thrusters and Swings and switched stations once a teammate got back from the run and after another teammate had finished 25 double unders.

Shane Jensen · 02-26-2013, 06:30 PM

2/26

Snatch
95x5
135x2
155
170
180
180
180 (F, F)
180
180 (F)

Was pressed for time here so I was trying to go quick. Goal was to hit 5 singles at 180. Knew that might become an issue after I cracked myself in the hip crease with the very first warm up at 95. First time I'd done that in a while.

Back Squat
155x5
225x5
275x2
305x5
325x3
345x2
365x1
365x1

Some good volume here. Happy with how this felt on all sets.

Conditioning
4 Rounds for time of: (Team of 3)
Row 1,000 Meters
100 Double Unders
Run 800 Meters

32:57

Jumped into a class and hit this with two of our other people. Went pretty well. Not a lot of fanciness here, just had to keep moving when you were the one working.

Stopped and coached a few classes, in our last class we wound up with an odd number so I told the two guys who would have had to hit it as a 2 that I would join their team if I could just row. They said ok.

We finished in 32:00

Shane Jensen · 02-27-2013, 05:39 PM

2/27

Deadlift
135x10
225x5
275x2
315x2
335
355
375
390
405

Just kind of playing around here seeing where I could get to, 405 is a double overhand PR kind of by default since I've never really worked up heavy on it before. Probably had another 10-15 pounds in the tank. Am going to do my best to be diligent with these.

Press
135x3
155
165
177 (F)
167 (F)
135x5
135x5

Probably should have warmed up more here. Really need to figure out some semblance of organization on this lift so I can hopefully get things moving a little bit.

Conditioning
8 Rounds for time of (Team of 2):
20 Russian Swings @1.5
10 Ring Dips

5:55

Second day in a row hitting something in this team format. Alternated rounds all the way through. All unbroken and all pretty quick. Stayed right at about 45 seconds per round.

Shane Jensen · 03-01-2013, 04:24 PM

3/1

Hang Clean
135x5
185x3
205x2
225
240
255
270 (F, F)
225
225
235
245
255 (F)
135xSome

Whatever...

Glute Ham Raise
BWx15
BWx15
BWx15
BWx15

These felt better than they have the last several times I've done them, which was encouraging.

Conditioning
10 Rounds of:
Row 250 Meters
Rest 1:00

8:12.5

Don't have exact times in front of me but all the splits except for the first one came in between 48 and 49 seconds which is what I wanted to do with this. Some good work on pacing control.

Shane Jensen · 03-02-2013, 09:07 AM

3/2

Split Jerk
135x3
185x2
225x2
245
260 (F)
260
275
290
305 (F)
305
315 (F, F, F, F, F)
315

Gym just got jerk blocks in yesterday so there was no way I wasn't going to come in and take them out for a spin today. Exactly what I came in looking to do, and knocked off a goal that I've had for a while. 315 was a 4 lb PR.

Will post video later.

Front Squats
135x6
225x3
255x2 (Paused)
275x2 (Paused)
290x2 (Paused)
305x2 (Paused)
310x2 (Paused 1st)

Good volume in here. Eyes were set a little higher but that 305 set convinced me otherwise.

Banded Deadlifts
185 + Elite FTS Grey Bands x 2

12:00 OTM

Back in the summer when I was following Outlaw and Rudy was programming these I got on a kick where I was PR'ing like crazy. Back in December when I put these back in my programming I got on a kick where I was PR'ing like crazy. Now I'm no genius, but I think I might be on the right track by putting these back in here.

Conditioning
5 Rounds of:
AMRAP Close Grip Bench @135
20 Calorie Air Dyne

9:12 (15/10/8/9/8)

Wanted to hit my triceps a little bit here while still getting the heart rate up a little so settled on this. Didn't go to a true AMRAP on any bench set but I did what I needed to.

Shane Jensen · 03-02-2013, 02:31 PM

290-315 Jerks

Video of the jerks once they got heavy.

Shane Jensen · 03-03-2013, 11:31 AM

Top to bottom another pretty solid training day.

3/3

Snatch
95x5
135x3
155x2
175 (F)
175

Catching the 175 the second time wasn't comfortable, so just cut things there rather than trying to finesse around it and wind up having it mess up my workout.

Going to start doing some targeted stuff for my left shoulder because this issue needs to be dealt with.

Clean from High Blocks
135x5
185x3
205
225
245
265
276
285
294 (F, F, F)
225x5

Felt awesome here. 285 was a 10 lb PR from the blocks at this height. After I hit that took a few shots at what would have been an all time clean PR but wasn't moving fast enough. Did the set of 5 just to see what it would feel like. More in the tank there.

Conditioning
20 KB Snatches @1.5
10 Wall Balls @20
Run 400 meters
16 KB Snatches
10 Wall Balls
Run 400
12 KB Snatches
10 Wall Balls
Run 400
8 KB Snatches
10 Wall Balls
Run 400
4 KB Snatches
10 Wall Balls
Run 400

15:27

Hit this with a nice sized group after the Oly session that I coach on Sundays. This was UB but it was also sneaky tough. It was steady all the way through but it wound up pretty uncomfortable by the end.

Shane Jensen · 03-03-2013, 12:53 PM

285

Video of today.

Shane Jensen · 03-05-2013, 06:09 AM

Meetings at school today in the evening, so had to get back at it in the morning today.

3/5

Clean
135x4
185x2
205
225
245
260
270 (F, F)

Both fails at 270 were clarks so just cut things there and moved on. Continuing to tinker with my start position.

Back Squat
135x10
225x5
275x3
315x2
335x2
335x2
335x2

Letting the weight ride me forward. Felt heavy on pretty much all sets.

Conditioning
AMRAP 5:00 of:
5 Cleans @135
10 Burpees over Bar

4 Rounds

Goal was 5. Was too slow after the first round.

02-21-2013, 06:46 AM	#761
Shane Jensen Member Profile: Join Date: Jul 2010 Location: Lewes DE Posts: 1,578	Re: Shane's Wrestling Strength CF Log Was hoping to rip the lion's head off on what will wind up being my last early morning training session for the foreseeable future. Didn't quite happen, was aimless. 2/21 Clean 135x3 185x2 205 225 245 260 (F) 260 275 (F) Clarked the attempt at 275 so just cut things there. Messing around with my set up again. Back Squat 135x5 225x5 275x2 315x2 335x2 355x2 Felt heavy so stopped. Combination probably of the heavy front squats yesterday and the fact that I'm back to being lazy when I do these. Ankles and shins felt kind of tight after catching some of the cleans forward.
	__________________ 28/5'9"/190/Squat 207 KG/Press 89 KG/Deadlift 220 KG/Snatch 111 KG/C&J 140 KG/Log

02-24-2013, 11:21 AM	#762
Shane Jensen Member Profile: Join Date: Jul 2010 Location: Lewes DE Posts: 1,578	Re: Shane's Wrestling Strength CF Log First post wrestling season training session. 2/24 Snatch 95x5 135x2 150 165 175 (F) 175 175 175 175 175 175 (F) 175 175 (F) 175 Exhausted after this weekend so slept later than I normally do on Sundays so wasn't going to have as much time, so rather than do both lifts, and rather than go heavy I decided to work for some volume. Goal was to get at least 7 and I got 7. Got into a little groove in the middle and then lost things a little at the end. Sometime this week will look to hit 180 for 5 singles. Front Squat 135x5 225x5 255x3 285x2 300x2 315x3 315x2 225x11 315x5 is a goal that still looms large here. Knew it wasn't happening after rep 1 of that first set, so made what I could out of it. Did the set at the end just because I was curious. 11 reps is a PR for 225. Conditioning In Teams of 4, AMRAP 10 of: Run 200 Meters AMRAP Thrusters @95 AMRAP Swings @75 25 Double Unders 260 Reps One of our people put this together to where you scored yourselves by your reps of Thrusters and Swings and switched stations once a teammate got back from the run and after another teammate had finished 25 double unders.
	__________________ 28/5'9"/190/Squat 207 KG/Press 89 KG/Deadlift 220 KG/Snatch 111 KG/C&J 140 KG/Log

02-26-2013, 06:30 PM	#763
Shane Jensen Member Profile: Join Date: Jul 2010 Location: Lewes DE Posts: 1,578	Re: Shane's Wrestling Strength CF Log 2/26 Snatch 95x5 135x2 155 170 180 180 180 (F, F) 180 180 (F) Was pressed for time here so I was trying to go quick. Goal was to hit 5 singles at 180. Knew that might become an issue after I cracked myself in the hip crease with the very first warm up at 95. First time I'd done that in a while. Back Squat 155x5 225x5 275x2 305x5 325x3 345x2 365x1 365x1 Some good volume here. Happy with how this felt on all sets. Conditioning 4 Rounds for time of: (Team of 3) Row 1,000 Meters 100 Double Unders Run 800 Meters 32:57 Jumped into a class and hit this with two of our other people. Went pretty well. Not a lot of fanciness here, just had to keep moving when you were the one working. Stopped and coached a few classes, in our last class we wound up with an odd number so I told the two guys who would have had to hit it as a 2 that I would join their team if I could just row. They said ok. We finished in 32:00
	__________________ 28/5'9"/190/Squat 207 KG/Press 89 KG/Deadlift 220 KG/Snatch 111 KG/C&J 140 KG/Log

02-27-2013, 05:39 PM	#764
Shane Jensen Member Profile: Join Date: Jul 2010 Location: Lewes DE Posts: 1,578	Re: Shane's Wrestling Strength CF Log 2/27 Deadlift 135x10 225x5 275x2 315x2 335 355 375 390 405 Just kind of playing around here seeing where I could get to, 405 is a double overhand PR kind of by default since I've never really worked up heavy on it before. Probably had another 10-15 pounds in the tank. Am going to do my best to be diligent with these. Press 135x3 155 165 177 (F) 167 (F) 135x5 135x5 Probably should have warmed up more here. Really need to figure out some semblance of organization on this lift so I can hopefully get things moving a little bit. Conditioning 8 Rounds for time of (Team of 2): 20 Russian Swings @1.5 10 Ring Dips 5:55 Second day in a row hitting something in this team format. Alternated rounds all the way through. All unbroken and all pretty quick. Stayed right at about 45 seconds per round.
	__________________ 28/5'9"/190/Squat 207 KG/Press 89 KG/Deadlift 220 KG/Snatch 111 KG/C&J 140 KG/Log

03-01-2013, 04:24 PM	#765
Shane Jensen Member Profile: Join Date: Jul 2010 Location: Lewes DE Posts: 1,578	Re: Shane's Wrestling Strength CF Log 3/1 Hang Clean 135x5 185x3 205x2 225 240 255 270 (F, F) 225 225 235 245 255 (F) 135xSome Whatever... Glute Ham Raise BWx15 BWx15 BWx15 BWx15 These felt better than they have the last several times I've done them, which was encouraging. Conditioning 10 Rounds of: Row 250 Meters Rest 1:00 8:12.5 Don't have exact times in front of me but all the splits except for the first one came in between 48 and 49 seconds which is what I wanted to do with this. Some good work on pacing control.
	__________________ 28/5'9"/190/Squat 207 KG/Press 89 KG/Deadlift 220 KG/Snatch 111 KG/C&J 140 KG/Log

03-02-2013, 09:07 AM	#766
Shane Jensen Member Profile: Join Date: Jul 2010 Location: Lewes DE Posts: 1,578	Re: Shane's Wrestling Strength CF Log 3/2 Split Jerk 135x3 185x2 225x2 245 260 (F) 260 275 290 305 (F) 305 315 (F, F, F, F, F) 315 Gym just got jerk blocks in yesterday so there was no way I wasn't going to come in and take them out for a spin today. Exactly what I came in looking to do, and knocked off a goal that I've had for a while. 315 was a 4 lb PR. Will post video later. Front Squats 135x6 225x3 255x2 (Paused) 275x2 (Paused) 290x2 (Paused) 305x2 (Paused) 310x2 (Paused 1st) Good volume in here. Eyes were set a little higher but that 305 set convinced me otherwise. Banded Deadlifts 185 + Elite FTS Grey Bands x 2 12:00 OTM Back in the summer when I was following Outlaw and Rudy was programming these I got on a kick where I was PR'ing like crazy. Back in December when I put these back in my programming I got on a kick where I was PR'ing like crazy. Now I'm no genius, but I think I might be on the right track by putting these back in here. Conditioning 5 Rounds of: AMRAP Close Grip Bench @135 20 Calorie Air Dyne 9:12 (15/10/8/9/8) Wanted to hit my triceps a little bit here while still getting the heart rate up a little so settled on this. Didn't go to a true AMRAP on any bench set but I did what I needed to.
	__________________ 28/5'9"/190/Squat 207 KG/Press 89 KG/Deadlift 220 KG/Snatch 111 KG/C&J 140 KG/Log

03-02-2013, 02:31 PM	#767
Shane Jensen Member Profile: Join Date: Jul 2010 Location: Lewes DE Posts: 1,578	Re: Shane's Wrestling Strength CF Log 290-315 Jerks Video of the jerks once they got heavy.
	__________________ 28/5'9"/190/Squat 207 KG/Press 89 KG/Deadlift 220 KG/Snatch 111 KG/C&J 140 KG/Log

03-03-2013, 11:31 AM	#768
Shane Jensen Member Profile: Join Date: Jul 2010 Location: Lewes DE Posts: 1,578	Re: Shane's Wrestling Strength CF Log Top to bottom another pretty solid training day. 3/3 Snatch 95x5 135x3 155x2 175 (F) 175 Catching the 175 the second time wasn't comfortable, so just cut things there rather than trying to finesse around it and wind up having it mess up my workout. Going to start doing some targeted stuff for my left shoulder because this issue needs to be dealt with. Clean from High Blocks 135x5 185x3 205 225 245 265 276 285 294 (F, F, F) 225x5 Felt awesome here. 285 was a 10 lb PR from the blocks at this height. After I hit that took a few shots at what would have been an all time clean PR but wasn't moving fast enough. Did the set of 5 just to see what it would feel like. More in the tank there. Conditioning 20 KB Snatches @1.5 10 Wall Balls @20 Run 400 meters 16 KB Snatches 10 Wall Balls Run 400 12 KB Snatches 10 Wall Balls Run 400 8 KB Snatches 10 Wall Balls Run 400 4 KB Snatches 10 Wall Balls Run 400 15:27 Hit this with a nice sized group after the Oly session that I coach on Sundays. This was UB but it was also sneaky tough. It was steady all the way through but it wound up pretty uncomfortable by the end.
	__________________ 28/5'9"/190/Squat 207 KG/Press 89 KG/Deadlift 220 KG/Snatch 111 KG/C&J 140 KG/Log

03-03-2013, 12:53 PM	#769
Shane Jensen Member Profile: Join Date: Jul 2010 Location: Lewes DE Posts: 1,578	Re: Shane's Wrestling Strength CF Log 285 Video of today.
	__________________ 28/5'9"/190/Squat 207 KG/Press 89 KG/Deadlift 220 KG/Snatch 111 KG/C&J 140 KG/Log Last edited by Shane Jensen; 03-03-2013 at 01:00 PM..

03-05-2013, 06:09 AM	#770
Shane Jensen Member Profile: Join Date: Jul 2010 Location: Lewes DE Posts: 1,578	Re: Shane's Wrestling Strength CF Log Meetings at school today in the evening, so had to get back at it in the morning today. 3/5 Clean 135x4 185x2 205 225 245 260 270 (F, F) Both fails at 270 were clarks so just cut things there and moved on. Continuing to tinker with my start position. Back Squat 135x10 225x5 275x3 315x2 335x2 335x2 335x2 Letting the weight ride me forward. Felt heavy on pretty much all sets. Conditioning AMRAP 5:00 of: 5 Cleans @135 10 Burpees over Bar 4 Rounds Goal was 5. Was too slow after the first round.
	__________________ 28/5'9"/190/Squat 207 KG/Press 89 KG/Deadlift 220 KG/Snatch 111 KG/C&J 140 KG/Log

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