Jon Schell Training Log

[Jon Schell]

W.O.D. 11.8.11
Power Snatch
1-1-1-1-1-1-1

Schell: 155lbs (YEAAAAAAAAAAAAAH!!!)

[Jon Schell]

W.O.D. 11.10.11
"Diane"
21-15-9
Deadlifts (225#/155#)
HandStand Push-ups

Schell: 6:09 (185#, 30" box)

Barbell Strength: Worked on clean and jerkbetween 135-185lbs. Jason showed me two critical improvements and I worked on them.

[Jon Schell]

HELEN MEETS GRACE 11/12/2011

Jon Schell and Paul May - 15:26 RX

I was pushed beyond what I thought my limit was.

[Jon Schell]

W.O.D. 11.14.11
Back Squat
5-5-5-5-5

then for time (@ 50% of your 5 RM)
3 Rounds of
10 Walking lunges (barbell on back)
5 Broad Jumps
100 M SPRINT!!

Schell: 225x5 PR (Last squat day I could only push 220x3.)

Westside Barbell:
1x1x1x1x1 maxed at 295lbs on bench
3x10 close grip maxed at 185 on bench
3x5 deadhang pullups
thick black on banded pushups

[Jon Schell]

W.O.D. 11.16.11
50 Box Jumps
5 Dumbbell Hang Power Cleans
40 Box Jumps
10 Dumbbell Hang Power Cleans
30 Box Jumps
15 Dumbbell Hang Power Cleans
20 Box Jumps
20 Dumbbell Hang Power Cleans
10 Box Jumps
25 Dumbbell Hang Power Cleans

The prescribed weight for the DB HPC will be 25# ladies/45# men & the box jump will be 20/21" ladies - 24/25" for men. Scale as necessary according to level and ability (up or down).

Schell 14:28 25#/17" 150su

[Jon Schell]

W.O.D. 11/17/2011
"CRAZY Evan"
7 Rounds for time:
21 Shoulder Press (75 Men/55 Ladies)
21 KTE

*Scale to 5 rounds if necessary.


Schell 26:05 (5 Rds, 45#, DC)


I didnt let my hands rip. I was doing KTE 1 or 2 at a time, but they are still rubbed pretty raw. The 45lbs wasnt exactly "light" in the 5th round but I probably should've gone heavier. I've got a sore rotator cuff from a maxing out on the bench the other day, so I was playing it safe. 147 reps is no joke.

[Jon Schell]

W.O.D. 11.18.11
Deadlift
1-1-1-1-1-1-1

Skill:
Ball ups

Schell: 375lbs, personal record

The scale is pretty consistant at 240lbs.

Weight: 240lbs

[Jon Schell]

Correction -

Weight: 238lbs

[Jon Schell]

W.O.D. 11.20.11
"Nancy"
5 Rounds for time of:
Run 400M
15 Overhead Squats (95/65#)

Schell: 19:00, 45# OHS

OHS is by far my weakest lift. Last time I did it, my hands were numb for two weeks. Had to go light and keep the intensity high.

[Jon Schell]

W.O.D. 11/21/2011
Skill:
Clean and Jerk
(use 20 minutes to work on form up to about 85% of your 1RM)

then

1-10 - Clean and Jerk 165#/110#
10-1 - Front Squats 165#/110#

Schell: 20:41, 115#

Side note: I am finally able to do a legit front squat. I've been working on my wrist flexibility for about two months and it has paid off.