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Old 02-23-2008, 12:17 PM   #41
Jonathan Owen
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something quick before work
warmup Martone H-2-H drills with 25# kbell
then as many rnds. in 10 min. of 35#k-bell snatch l&r 10 situps
8 rnds and 4 snatches with r hand. I did not sell out on this, my plan is to gradually ramp up the intensity on the short stuff on work nights.
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Old 02-28-2008, 08:31 PM   #42
Jonathan Owen
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Default 2-25-08

quick one before work
warmup-k-bell H-2-H free flow with 25#k-bell
then
25 swings 15 squats 20swings 20 squats 15 swings 25 squats
swings with 28 kg bell russian style squats were to milk crate
this one stung me a little bit
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Old 02-28-2008, 08:35 PM   #43
Jonathan Owen
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wasn't able to make it to the gym tonight to work with Rod and the rest of the team. So I trained a quick one at home.
warmup-freeflow 25# k-bell /clean&press+swing+clean and press 3 each arm/10 snatches each arm
5 rnds.
7 swings 28 kg 7 ring pushups 7 pullups 15 situps
7 minutes and change(used wall clock because stopwatch is broken)
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Old 03-03-2008, 12:17 PM   #44
Jonathan Owen
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Default 2-29-08

warm up
burg+10ohs with pvc
C&J
40x1+2split 40x1+2split+1HH 40x1 45x1 55x1 60x1 70x1x6
cl.high pull
80x2 90x2 100x3x3
Cl. DL.
105x3x3
push jerk
65x3 95x2 60x2x3
Front squat
60x3 70x1 80x1 85x3x5
Overall I felt like crap today, especially in the clean pulls. Fr. Sq were good.
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Old 03-06-2008, 11:56 AM   #45
Jonathan Owen
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Default 3-4-08

before I had to go into work, some time pressure
warmup- pvc burg+ohs/bar burg/ 3Hpow. sn. w bar/ 3 hps+ohs w 65#
Snatch
40x2 x2 45x1 50x1 55x1 60x1x6
Man these felt great today! Felt like my timing was back and really good overall!
snatch high pulls
70x1 75x1 85x3x3 1st set was fantastic! other 2 were solid
sn. dl.
90x3x3
rack jerk
40x3 55x2 60x1 70x1 80x1x5
these were not that great
back sq.
40x3 60x3 70x2 90x1
Ran out of time on these and had to rush out to make it to work on time!
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Old 03-06-2008, 12:04 PM   #46
Jonathan Owen
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Default actually posting on time for once!

before work
warmup-burg pvc/ 3 rnds 10 sq. 10 pushups 10 situps w feet anchored
C&J
40x1+2J+1HHC 40x2 50x1+2J 55x1 60x1( jerk felt great-I need to have wider feet on the jerk-Ithink thats the key for me) 70x1 75x1x5
these were solid but not spectacular
cl high pull
80x1 85x1 90x1 95x1 105x3x3( except for a couple, all the reps on the work sets just ended up being clean pulls not high pulls. Just wasnt getting the pop needed for greater elevation) 105x1x2 w/no straps
cl dl
110x3x3
had to fight to keep hips down on ever 3rd rep! I could really feel the tension!
FS
40x1 60x1 70x1 80x1 90x1 95x1x3
These were very solid!
light Pressing
40x8x2
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Old 03-10-2008, 05:41 PM   #47
Jonathan Owen
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Default 3-8-08

warmup-burg pvc+3ohs/10air squats/10ohs pvc/bar burg/ 65#x3Hng.psn.+3 ohs
snatch
40x2 45x1 50x1 55x1 60x1 65x1 missed behind 65x1 65x1 missed front 65x1 missed(really close) 65x1
very close on two of the missed reps, the other miss was way out front
sn high pull
70x1 80x1 85x1 90x2x3
sn. dl
95x2x3
rack jerk
40x3 50x2 60x2 70x1 80x1 85x1x3
BS
40x3 *(to a below parallel box) 60x3* 70x2*80x2 90x2 95x2x3
I haven't felt comfortable with my back squat for a while, for some reason I like front sq. so much better. I am getting used to the low bar position though.
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Old 03-10-2008, 05:46 PM   #48
Jonathan Owen
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warmup 3rnds 10 sq. 10 pushup 10 situp/pvc burg/bar burg
C&J
40x2 50x2 60x1 70x1 75x1 80x1x4
Jerks felt good but I may have been cutting the foot position short. I had no one there to watch me.
cl pull
90x1 95x1`100x1 (very forward on this rep) 100x2 105x2x2 105x1
cl. dl
115x2x3 115x1
fr. sq.
40x3 60x2 70x1 80x1 90x1 95x1 (blew out of the hole) 95x1 miss(totally due a weird mental lapse, not a strength issue) 95x1
light pressing
40x5x2
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Old 03-15-2008, 11:46 AM   #49
Jonathan Owen
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warmup pvc burg and some assorted pvc ohs/bar pw sn.+ohs/30kilo pw sn.+ohs
snatch
40x1+1missed behind 50x2 60x1(accidental pw sn) 60x1 65x1(accidental pw sn) 65x1x3
these felt so much better than last week
snatch high pulls
70x1 80x1 85x2x3
sn. dl
90x2x2
rack jerk
40x3 60x2 70x1 80x1 85x1 90x1 miss 90x1miss 90x1 miss(at this point I am really pissed....at myself cuz I am just not committing to the jerks...its not a strength or power issue I know I am just being a pussy!) 90x1 ABOUT TIME!
back squat
40x3 60x3 70x3 80x3 90x1 95x1 100x1x6
Today was a marathon 2 and a 1/2 hr. session due to 3 O-lifters and 4 power lifters sharing the same general area. It was an okay session, snatches were much better than last time, but I need to stop being a sally on the jerks.
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Old 03-17-2008, 12:08 PM   #50
Jonathan Owen
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before work
warmup- 500 m row pvc burg/bar burg/
C&J
bar x3 40x2 50x2 60x1 70x1 75x1 80x1 80x1 80x1
These felt so good today!
clean high pulls
85x1 90x1 100x2x3 100x1(no straps)
I felt like I was pulling really well today, which I haven't felt in a while, really holding my position well.
cl dl
105x2x2
fr sq.
40x3 60x3 70x2 80x2x3
light press
30x8 40x8
really good session today!
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