Jon's Journal

[Jonathan Owen]

warmup- lazy 500m row/ bar x3 hpcl./3 pw. shrugs/3 pj
clean and jerk
40x2 45x2 55x2 62x2 69x1 74x1 79x1x5
decent, but early on 3 of them, not waiting as good as I have lately.
cl. hi pull
84x2 89x3(hips crept a little) 94x3 99x2x3
fr. sq.
60x3 68x1 75x1 82x1 89x1 93x3 93x2
3rd rep of the 93 I drifted forward a little.
decent session but under the gun time wise, had to work that night.

[Jonathan Owen]

before work
bw complex
4:32
Long cycle clean and jerk with 28 kg kb
hand switch after every 5th rep
5:00
18 total reps
This was my first time with long cycle and it was way harder than I thought

[Jonathan Owen]

woke up late! Tried to get something in before work

4 L pullups
TGU's
35# 5 l and 5 r hand
28kg 1 l 1 r hand

Then I just barely made it to work on time

[Jonathan Owen]

in the morning after work

5 rnds for time
10 35# kb sn. both l&r
5 ring dips

8:02

[Jonathan Owen]

with the team

warmup-pvc stuff

snatch
40x1x3 40x2 48x2 54x2 60x1 60x1 64x1 67x1 67x1miss 67x1 67x1miss 67x1 miss 67x1miss
snatch hi pull
72x3 76x3 80x3 84x2x3
rack jerks
50x2 60x2 68x2 76x2 80x1 84x1 88x1x3
back squats
45x5 60x5 70x5 80x3 90x3 100x3 108x3x3
the 108's were a grind tonight!
decent session tonight even though I am having some technical issues with my snatch.

[Jonathan Owen]

before work

3 rnds for time
10 kb hi pulls with 28 kg
20 kb crosschops with 35#
20 situps
20 semi-kipped doorway pullup bar

11:04
after 1st round of pullups there wasnt much kip at all, sets were really broken

[Jonathan Owen]

as many rounds in 5 minutes

10 28 kg swings (russian)
10 ring pushups

4 rnds 10 swings and 8 ring pushups

this was okay prob should have swung as high as my ceiling allowed

[Jonathan Owen]

warmup-pvc stuff & dislocates/5 ohs pvc(very tight and stiff today)/barx3+sj/30x3pc+pj
C&J
40xpc+pj+hpc+sjx2 45x2 55x2 55x1 65x2 65x1 72x1 78x1 84x1 84x1 84x1 pressout jerk not a great clean 84x1 good clean and crappy jerk 84x1 sweet
cl hi pull
90x3 95x3 100x2 105x2 crappy 105x2x2 105x1
fr sq.
50x3 60x3 70x3 78x3 87x3 93x3 99x3 99x2 99x2 dropped 3rd
press
45x5 53x3 55x3x2
It was an okay session today, I only got doubles on last 2 sets of fr sq.

[Jonathan Owen]

warmup-pvc stuff& pistols l&r/3 hsn.x30

snatch
40x3 48x2 54x2 54x1 60x1 64x1 68x1 71x1 sweet 71x1 sweet 71x1 missed 71x1 missed 71x1 sweet
sn hi pulls
76x3 80x3 84x2 88x2x3
rack jerks
55x2 64x2 72x2 80x1 85x1 90x1 94x1x3
back sq.
60x5 70x5 80x5 90x3 100x3 108x2 115x2x3 (pr)

awesome session today! Snatches that I made were great and the two misses were close. One of the best sessions I have ever had top to bottom!

[Jonathan Owen]

before work
10 min as many rnds of

5 strict pullups
10 pushups
15 situps
10 squats

5 rnds 5 pu 5 pu 11 su
su ate up time

Stupid car broke down yesterday in the middle of an intersection an hr. and a half before I was going to leave for work....Awesome!