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

RDL's
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
4:59
Skill on DU's held me back and even in just 10 rep increments burpees suck!
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