Tranning log: Jon Clarke

22 July 2018
WU: arm swings, jog 1 min, under hand throws with stone, o/h throws with stones
BS standing x2, 80%throwx2, full throw x2

OS glide x3, modified SA x2

WFD alternated between HW and LW :Standing x 1, one turn x2, full throw x 5

Hammer alternated between heavy and light: one turn x1, 2 turn x2, full throw x3
Trying different enter styles: I use a dynamic entery like Matt dorettey, but tried how Matt Vincent throws. Also tried hammer boots for first time and fell twice : once on the practice winds, then again after my throw....although I must have thrown it like 160-170 ft just with the boots on ....

WFH #56 x4, #42x 4, #28 x5, #21x 3

18July18

WU 3:00 min on bike, foam roll

Jumps 30" box jump x5, 30" seated box jump x5, 18" single alt leg box jump x5, 18" weighted (#20)single leg alt Box jump x5

Hang Power Snatch 40kg x5, 50kg x4, 60kg x3, 70kg x2

Back squat 70kg x5, 100kg x4, 120kg x2, 127kg x2

Light Hammer

winds w/ no throw x4
full throw x4

Afternoon
WU bike and foam roll

Power Clean: bar x5, 40kg x3x2, 50kg x3, 60kg x3, 70kg x3x3

Front squats: 70kg x 3, 100kg x3x3

Cuban press: #7.5 x 8 x2 sets

Evening

Stand stone #17 x5
Open glide with throw x3

LWFD #16 x 2 standing throw, X1 one spin
#28 x3 standing
#28 x 3 one spin
#28 x 3 two spin

HWFD
#42 x3 one spin
#42 x3 two spin
#56 x2 one spin
#56 x2 two spins

Finished with LWFD x4 full throws

8july2018

WU: A-drill, B-drill, Russian soldiers. UH throw x3, OH throw x3

BS standing throw x 3, full Throw x 5

Open stone full throw x3

Caber #80 x 5 full pick,carry and throw

LWFD stand throw x 2, one turn x2 , full throw x 6

L. Hammer one wind x1, full throw x 8

Cool down: push wheel barrow with above (minus caber) uphill and sit is car with AC on

Thanks Tom! I don’t have/own a sheaf bag. Just borrow the Victoria games one.

28Jun18

WU bike, band stretch

POWER CLEAN
bar x 4, 40kgx5, 50kgx5, 60kgx5, 70kgx3, 90kg 3x3

Shoulder press
Bar x12, 40kgx5, 50kgx5, 60kgx5 70kg x5

Cool down/stretch w/roller band and lacrosse ball

26JUN18
Did a 29km(18 mile) three day hike on the Juan de Fuca trail in BC, legs are SORE! Light day

WU stat bike 3:00 min, foam roll plus dynamic movements

Jumps box jump 3x1, depth jump 3x1, depth jump single leg alt 3x1, single leg box jump alt 3x1

Overhead squat Bar x5, 40kg x 5x2, 50kgx3

Bench Press Bar x 30, #135x 5, #205x5, #225x2( for 8 sets)   

I have various paper-based training logs and journals, and instead of doing another paper one that gets jammed in a drawer some where I'm posting here.

20JUN2018

Morning gym training:
warm up-2 min on assault bike plus foam roll
WU: #70,100,120,150 indoor 'stones' ground to shoulder, 2 each side

Sn grip high pull: #135 x 5, 155 x 3, 225 x 2

DL: brought up to #225, did a 5x5 with last 2 reps in each set w/ snatch grip

Shoulder press/push:
SP # 135 x5
SP #155 x3/ push press x2
SP*(#175 x1/ PP x2) x2 sets plus indoor 'stone'@#6 put right after
Sit-up 2x 10
Russian twist 2 x10

Evening throwing:
Standing stone x3
Standing w/ reverse x1
Full throw x3
Light hammer:
1 wind x1
2 wind x2
Full throw x1 (...aaaaand broke the handle!)

Edited by jc066 - 6/21/18 at 8:58pm