Thread: Jon's Journal
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Old 12-06-2007, 06:49 PM   #8
Jonathan Owen
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Join Date: Dec 2006
Posts: 172
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Wilson Spencer S&C
Warmup-5 min. of jump rope

High Hang power clean
27.5x3 27.5x3
pw. cl.+fs+pj
40x1x3
Clean & Jerk
40x3 50x3 60x2 65x2 70x1 75x1x2
Really good tonight!

FS

40x3 60x3 70x3 75x3x3
felt really solid and easy like they were supposed too!

Strict Press

barx5 65x5(#'s) 40x5 52.5x5x2

really nice! this is what I was supposed to do last week but couldnt nail the 5th rep on the 2nd set
Its going to be important to really be focused when I have to train at the WC

Metcon
21-15-9 rounds for time

40#k-bellswing
kipping pullup
45#oh squat

8:14
Wow! This hurt! But I was glad I did it when all was said and done!

The cleans felt really good and easy tonight, no rust at all. Good work tonight!
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