Jon's Journal

[Jonathan Owen]

This outage schedule still not over. This weekend super busy due to me asking Tanya to marry me. Wasn't able to train on Sat. and had to take the car in the shop so I did this today.
Warmup-10 air sq./10 ohs pvc/pvc burg/ 3 hpsn.+ohs/3 hpsn.
snatch
40x1+1psn+ohs 40x1+1hsn. 48x1 56x1 psn.+ohs 56x1 62x1 psn. 62x1 miss front 62x1 68x1 76x1x3misses 76x1 I had it and was rising out of the hole got a quarter of the way up and lost it front.
clean and jerk
50x1 60x1 70x1 78x1 82x1 90x1
I was really hitting these well today
FS
60x1 70x1 80x1 90x1 100x1 110x1x3 misses
wanted a FS pr but it just wasn't there today! This is frustrating for me as I just barely missed this weight a couple months ago and I felt like I should hit this solidly. I didn't have it in me today though.

[Jonathan Owen]

before work
3 rnds for time
25 kipping pullups
10 kb sn. 25%Bw (this would be 40 lbs. but I had to use my 35# kb and call it close enough)
8:39
I can't get a great kip on the doorway pullup bar, more like a semi kip.

[Jonathan Owen]

before work
5 rnds for time
15 pushups
15 situps
15 squats
7:41

[Yuen Sohn]

Originally Posted by Jonathan Owen

This weekend super busy due to me asking Tanya to marry me.

Hey, congratulations!!

[Jonathan Owen]

warmup-burg pvc+10 ohs/ shoulder dislocates/5 pvc ohs/ bar burg+3 ohs
30x2pw. sn.+ohs+1hsn.
snatch
40x2 40x1+1brski 48x1+1brski 54x1+1brski 64x1 miss front 64x1 67x1 miss 67x1 67x1x3 misses
snatch hi pull
73x3 78x3 83x3 88x3x3
2 sec drills
67x3x4
man these sucked
rack jerk
barx3 50x2 60x2 68x2 76x2 80x2 (not great) 84x1 nailed it! 88x1 nailed it! 88x1 not perfect 88x1 decent
back squat
45x5 60x5 70x5 80x5 90x3 100x3 108x2 miss#3 108x3x2
Nailed the last 2 sets and thats a PR!
It was awesome to have the night off and be able to train with the team again! Didn't realize how much I missed it!

[Jonathan Owen]

1 minute each of

mountain climbers
kb hangclean 28kg(switched hands every 5)
jumping pullups
h-2-h swings 35#
30 sec of rest in between each exercise
2x through

[Jonathan Owen]

warmup-pvc dislocates/3 hpcl+fs+pjx3/same for 30/ same for 40

C&J
45x2brski/1floor/2sj 55x(same sequence) 65(same sequence) 72(same sequence) 78x1 (classic) 84x1x5
really hitting clean and jerks well today!
cl. hi pull
92x3 98x3 105x3 110x3x3
last rep of 110's had a little hip creep
2 sec drill
84x3x4
these suck in a good way!
fr. sq.
50x3 60x3 70x3 78x3 87x3 93x3 99x3x3
the 99x3 is a pr!
press
45x5 53x5 58x2miss#3 53x3x2
I have a weakness in the press
good mornings
barx10 40x7 40x8 40x5
great session today!

[Jonathan Owen]

Went to the Livingston Park Track which is the home of Manchester Central Track & Field. Pretty nice track and its totally free!
warmup-one lap around at about 50-60% I stopped twice at roughly 1/3 and 2/3rds of the way around for about 10 sec.
then 3 400 m runs with 3 minutes of rest in between

1. 1:19:56
2.1:21:97
3.1:26:99
I must confess to not having a clue what I am doing as I never ran track as a sport. I am just going to try to learn by doing, at least that is my ambition. Overall, today was really sucky, especially the 3rd one, which tells me that it is probably good for me. I want to include these but I don't want to hinder my lifting too much either. I guess I will see what happens....or doesn't happen!

[Jonathan Owen]

something very quick and simple before work

3 rnds for time

10 strict pullups
10 pushups
10 situps
10 squats

4:47

[Jonathan Owen]

warmup- 300m row 59 sec./10 chinups/10 squats
3 rnds. 5 kipping pullups 10 pushups 10 situps 10 squats

snatch
40x1 psn.+ohs 40x1 40x1 40x2 46x2 52x2 56x2 60x1 miss 60x1 psn. 63x1 63x1 63x1 63x1 miss 63x1 miss 63x1 miss
snatch hi pull
68x3 72x3 76x3 80x2x2
rack jerks
50x2 60x2 70x2 78x1 83x1x5
back squat
50x5 65x5 75x5 85x3 95x3 102x3x4
ID'd a little jump back when I snatch, I believe this was the cause for all of the misses as they were all just barely out front.
Last rep of the last set of the back squats I drifted a little to the toe's, need to keep focus on position.
Overall, good session!