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Old 12-19-2007, 08:30 PM   #11
Jonathan Owen
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Default Snowed In!

This was done on 12/14/07
Training session at Wilson Spencer was cancelled due to the 7 in. of snow we got, the normal 15 min drive would have been an hour, and then there is the shoveling to do as well.
warmup 10 pushups 10 situps 10 squatsx3
KB C&P + pullup ladders
35# x2 (3 rungs) 28 kgx3 (3 rungs)
could only press the 28 kg for the single rep rungs, anything over a single I had to push press.
Pistols (oly shoes worn)
5x2 L and R

Homemade Glute Ham Raise
3x3
Put my 3 k-bells on a wooden chair and was able to use it as a glute ham. As a result found out how much my glute ham strength really sucks! I resisted as much as possible on the way down and gave myself a little push out of the bottom.
k-bell swing 28kg (to fore-head height)
3x20
Rest was double time it took to complete reps
50 situps total to finish
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Old 12-20-2007, 09:30 PM   #12
Yuen Sohn
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Default

Hey Jon,
Any more details on that meet in Feb? The 2008 meet calendar on the USAW site is a bit sparse. I think a few guys down here would be interested in a road trip.

Thanks,
Yoon
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Old 12-21-2007, 02:10 PM   #13
Jonathan Owen
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This was done on 12/17/07 before I had to go to work

warm up-3 rounds 10 squats/pushups/situps/5strict pullups

3 rounds
30 squats
20 suitcase deadlift
10 ring dips
11:31
I just wanted to get something in and it had to be quick; this short session made me respect for the suitcase deadlift!
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Old 12-21-2007, 02:20 PM   #14
Jonathan Owen
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Default

This was done last night

pistols&k-bell PP

pistols l&r PPl&r
2+3 3+3 2+3 1(25#k-bell)+3 1(25#)+3 1(25#)+3 5+5
HSPU to 3 inch styro block
3-3-3-3-3
3 rounds
20 k-bell snatch 35#
20 lunges

6:09
First time doing weighted pistols tonight, overall good home based session.
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Old 12-23-2007, 05:38 PM   #15
Jonathan Owen
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This was done before work at 3 pm at home

warm up 20 35#kbell swings each hand
then partial range HSPU (3"Block) 3-3-3
C&P 35#kb 3r eps then 5
20 2 hand swings 35#
Pistols +strict kb press (28 KG)
3+1 2+1 1(25#)+1 1(35#)+1x3
I feel like a hold balance on the pistols more when they are weighted, they were nice and deep. Presses were singles because in the past I fail when going for 2 with my left hand, the singles felt really strong today.
chins 2x10

home made GHR 3-3-3
Yup! I still suck at these!
Tabata squat
15-15-15-16-16-16-16-16
I have been frustrated because I havent been able to get any oly work in the last week. This due to the busy work and holiday schedule and wilson spencer is moving locations. I have been trying to get what I can when I can, I have had a nasty cold the past week; the good news is I found a power lifting gym that is o-lift freindly. It is a little further drive then the WC, but they are freindly and encourage chalk and heavy training. They also have a GHR, reverse hyper, box squat box, platform, and best of all, no mirrors in front of the squat racks! YES! They only have one set of bumpers, but it will be worth the drive to have a place where I can at least do strength work.
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Old 01-03-2008, 08:59 AM   #16
Jonathan Owen
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Default Dec 31st at powerzone(new gym)

warmup-500 m row
burgener broomstick+10 ohs
burgener w bar

The Exercise(DJ)
40x2x3
Snatch
40x1 50x1 60x1 60x1
only went to 60, but they felt really good technically and speed wise!
FS
40x3 60x3 72x3 82x2 90x2x3(this was really 200# but I was converting as close as possible)
Press
65x5 95x3 115x2 135x1
Need tighter abs when pressing
GHR 8-8-5
chins 2x10
this was intended to be a moderate first training session after 2 week layoff,I felt really strong in the front squat and snatches. 90 is my current best C&J, I took the doubles rock bottom and I could have easily trippled it. I was also expecting some rust in my technique, and although it was only 60, I felt good technically and fast. Very happy about that!
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Old 01-03-2008, 09:47 PM   #17
Jonathan Owen
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Default 1-3-08 Pw zone

warmup 500 m row
burgener w/broomstick+10air sq.
10 ohs broomstick
pow cl. 40x1+2hhx3
Rack Jerk
barx3 40x3 50x3 60x3 72x1 81x1x3
wanted to go heavier but felt a little sketchy so I stayed there
back sq.
bar x5 135x5 165x3 185x3 205x2 225x2x3
The first set at 225 felt really easy, the next 2 had slower bar speed but I still had them the whole way.
bar dips
15-13
rdl's
40x8 50x8 50x8
first 2 sets toes on 2x4
db complex
1 rep = 2db dl's+2 pc+2thrusters

30#x3 35#x3 40#x3 40#x2 (slightly different structure)
rest was taken according to "feel"
this got me breathing fairly hard but wasn't too taxing
Even though it wasn't too taxing my metcon still sucks!
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Old 01-08-2008, 02:00 AM   #18
Jonathan Owen
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Default Done on 1-5-08 at Power Zone

warmup 500m row 1:53:22
Gonna start timing the row
broom ohsx10 bar ohsx10+air squatx10
ohs
40x5x2
Pow. Sn +ohs
40x3 44.6x3 51x1 55x1(wasnt vicious enough pulling under) 55x1 60x1x3
Deadlifts
135x5 185x3 225x2 275x2x3
Farmers walk
80# d-bells for 60 ft.

Farmers walk and burpees
85# d-bells 30 ft
10 burpees
85# d-bells 30 ft yds
10 burpees
I did this 3 times with a minute rest in between each walk. Wanted to finish of the session with some good gpp, this fit the bill!

I havent dl'ed in a long time, I wanted to work up to something that felt moderate to heavy and work on having as strict of form as possible. (I am reading starting strength for the 2nd time through) I have kept them out up until now because I didn't want anything interfering with clean/snatch tech. I want to add them in but if they start messing with my olift tech. I will drop them immediately.
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Old 01-10-2008, 09:04 PM   #19
Jonathan Owen
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Default 1-9-08 power zone

warm up
500 m row
burg broom +10 ohs
Pow Cl. & Push press
40x3 50x3 60x3 69.5x3 74x3x3
Back Squat
barx5 135x5 155x5 185x3x3 205x3
these sucked! 185 felt heavy, I cant put my finger on it but something was wrong. After the last set at 185 felt okay, I took 205 for a good 3.
GHR
3x10
I really felt these tonight! I think I am starting to figure out how to do them, ridiculous as that sounds.
3 rnds for time
75m row
12 kipping pullups
20 pushups
6:48
This was a crappy session tonight!
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Old 01-10-2008, 09:13 PM   #20
Jonathan Owen
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Default 1-10-08 The WC (man this place sucks!)

warm up
500 m row
10 squat +10 ohs w bar
Rack Jerk
3p+2sx bar 40x3s 40x3p 50x2p+1s 60x2p+1s x2 69x2p+1sx4 80x1sx2
p=power s=split

Front Squat
40x3 60x3 70x3 80x2 90x2x3
Really weird trying to do these in a mirror
Rom deadlift
40x6 50x10 60x8
I have a love hate relationship with these. Sometimes I feel them working really well, and other times I feel I dont have any clue how to do them.
Incline Situps
20-20
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