Thread: Jon's Journal
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Old 12-08-2007, 02:01 PM   #9
Jonathan Owen
Join Date: Dec 2006
Posts: 172

Wilson Spencer S&C

warmup- 5min jump rope, pvc burgener, pvc snatch balance

Power Cleans
27.5x3 (1+2 HH) 40x2 50x2 60x2 70x2 75x2
Had good snap today, the 75 felt very crisp and easy

Back Squat

barx5 40x5 60x5 70x5 80x5 85x2 92.5x5
The heavy set of 5 felt easy! After I racked it I immediately thought I should have done 95, but hindsight is 20/20

Push Press
barx5 40x5 50x3 60x3 67.5x2 70x1 80x1 82.5x1(F) 82.5x1
The missed rep with 82.5 was a lack of focus, I took a pause, got back under it and nailed it clean. I originally planned to double it but I held off.

75#sx8 40(kilos)x8 45x8 45x6(toes on two bumpers)
Pretty good reps, I am still figuring these out

light metcon
For Time
10 double unders
10 burpees
50 single unders
10 burpees
10 double unders
10 burpees
Skill on DU's held me back and even in just 10 rep increments burpees suck!
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