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Tranning log: Jon Clarke |
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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12 Feb19
WU put on winter jacket, boots, gloves hat...walked outside Shoveling Snow shoveled snow for 2 straight hours, was falling faster Thani could keep up Great low back pump! |
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TomLawrence
Postaholic Joined: 1/11/13 Location: Blairsville, GA Status: Offline Points: 2696 |
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Shoveling can be good sheaf training!
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Aim high. Stay hungry.
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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Indeed!
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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15feb19
WU bike 2:00min, foam roll, dowel dislocates Shoulder Press worked up to 73kg 3x5 Rack pull worked up to 163kg 2x5 In between set jumped up set of stairs 8 steps in 3 bounds, 5 sets Zercher squat: 60kg 5x3 Farmers carry: 30kg KB per hand@124ft round trip x3 Sit ups 20x2 |
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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10FEB19
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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10FEB19
WU Jog 1 min, butt kicks, strides, leg swings; side fwd/back OSwith #16stone Standing x4, w/reverse x5, full throw x4 With #7 stone; full spin, working on technique L.Hammer one wind x1, 2 wind x2, full throw x5 |
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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19Feb19
WU Bike 2 min, foam roll, barbell complex Power Snatch43Kg x3, 50kg x3, 56kg x3, 70kg x3, 72kg x2, 73kg x2,2,2 Safety bar squat work up to 160.5kg x2,2,2,2 |
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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24Feb19
WU jogging, butt kicks, strides, leg swings: left/right & fwd/back OSStanding x4, w/reverse x4, glide x3, mod SA x2, full throw x2 LWFD one turn x2, 2-turn x6 HWFD #52 2 turn x2 Light Hammer 1-wind x1, full throw x4...no boots a great practice! |
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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25Feb19
WU Bike 2 min, foam roll, 4 pull ups/8 push ups/12 air squats Power Clean#95 x3, #161 x3, #181 x3, #211 x2,2,2 Clean Pull#227 x3, #247 x3, #277 x2,2,2 DeadLift #317 x3,3,3,3 Incline Bench press#135 x5, #185 x5, #205 x4, #225 x3 |
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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26feb19
Warm up was incorporated with wo. Squat test day bar x5, 70kg x5, 110kg x4, 140kg x3, 160kg x2,2 , 170kg x1, 177kg x1(!) had some gas left in the tank but left it there for next time as I’m still healthy! Back extension 10x2 |
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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WU bike 2:30 foam roll, dowel dislocates, box jump #30 x3, moved 30” back and box jumped to same c3
Shoulder press test day bar x8, 40kg x5, 50kg x5, 60kg x3, 70kg x3, 80kg x2, 90kg x1, 100kg x1 Zercher Squat 70kg x3, 100kg x 3,3,3,3 Sit up 20x 2 |
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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03Mar19
No warm up...I was born warm! OS standing x1, w/ reverse x3, MOD SA x2, full throw x5 Sheaf the bag said #20, but it was sitting in a puddle all winter felt like #30! x5 to tree branch @ 13', #10 x3 to tree branch @ 18' LWFD 1-turn x2, 2-turn x6 HWFD 1-turn x1, 2-turn x1, 1-turn x1...and done! |
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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5March19
De-load week Wu Bike 3 min, foam roll, dowel dislocates, 1/2 Turkish get ups x8 per side. F.Squat bar x5, 40kg x5, 50kg x5, 60kg x3, 70kg x3, 90kg x3, 100kg x3 Bench press: #85 x40, x25, x20 Pull ups: 5,5,5 Cable pull down: #80 x8, #160 x8, #200 x5 Hoffa Pulls: #40 x5,5 per side curls: #45 x12, #55 x10 |
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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10Mar19
Wu jog, butt kick, high steps, stone work. OS Standing x5, MOD SA x2, glide x3, Full throw x3 HWFD one turn x3 LWFD2-turn x6 Light Hammer1-wind x2, full throw x4 , getting used to throwing with blades |
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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11mar19
WU bike 2:00 min, foam roll, dowel dislocates Snatch 50kg x3, 59kg x3, 75kg x3,3,3,3 Sit ups: 25x2 Back extension: 8x3 |
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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12 mar19
WU bike 2:30, dowel dislocates, foam roll Bench Press work up to #235 5X5, Squat work up to 140kg x3,3,3,3,3,3,3,3 |
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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17MAR19
WU jog butt kicks, high strides, stone complex(overhand, underhand, vertical throws x4) OSStanding x2, w/reverse x3 ,MOD SA x2, full throw x2 HWFD one turn x2 w/ #52 LWFD two turn x6 #12 LWFD2turn x2 Sheaf#16 bag x6, alt either side Heavy Hammer1-wind x1, 2nd throw I lost it into the hammer cage! F--k it, went home |
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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18MAR19
WU bike 1 min, foam roll Squat work up to 135kg x3,3,3,3,3,3,3,3 Bench pressWork up to #225 5x5 Pull ups; 5,5,5,5,5 |
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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19MAR19
WU dowel dislocates, 1 min walking Shoulder presswork up to 76kg 5x5 Deadliftwork up to 140kg 4x4 sit ups; 30,30 |
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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24MAr19
WU jog, A-drill, B-drill, leg swings, stone work OSStanding x2, w/ reverse x3, glide x2, MOD SA x2, Full throw x2 HWFD one turn x3 LWFDtwo-turn x4 WOB #52 alt left and right; 6 throws no height measured Had my boys at practice, throwing 'kids' stones! |
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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25MAR19
WU bike ride 2 min, foam roll, dowel dislocate Squatwork up to 143kg 5x3 Bench press work up to #235 5x3 sit ups 30x2 |
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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29Mar19 POST-FLU
WU bike 2 min, foam roll, dowel dislocate Bench pressWorked up to #185 3x5 Zercher Squat: 50kg x 5, 60kg x 2x5 light work out post flu |
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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4apl19
WU stone complex OS STANDING x2, with reverse x3, glide x1, mod SA x1 Light hammer one wind x1, two wind x2, full throw x5 |
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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5Apl19
WU bike, dowel dislocates, foam roll Power Snatch 50 kg x3, 60kg x3, 70kg x2x2 Squat 70kg , 100kg, 120kg x3 per weight standing press 40,50,60,70 kg x5 per weight Sit ups 25x1, with 15kg bar 15+10 w/o bar |
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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8Apl19
WU bike 2 min foam roll, dowel dislocates power Snatch 40kg x3,50kg x3, 60kg x3, 70kg x2 Bench Press work up to #225x3 |
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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9Apl19
WU bike 2 min, foam roll, dowel dislocates Deadlift 60kg x5, 110kg 5X5, Hip thrusts 60kg 3x5 Cable rotation #20 x5 per side Pull ups: 5,5,5 Sit up 25,25 |
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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11Apl19
WU bike 2 min, foam roll, dowel dislocates,15 knuckle push up, juni kata x1, Renshikan Karate Snatch 40kg x5, 50kg x5,60kg x3 ,70kg x2,2,2 squat pyramid 70kg x5, 100 x5, 120 x4,130 x3 140 x2, 150 x 1, 130 x2, 110 x3, 100 kg x4, 70kg x5 Biceps curls: 45 x8, 50 x8 |
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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14Apl19
WU strides, fork swings OS standing x2, w/reverse x5 , glide x2 Sheaf #20 x5 cleared the 14 foot branch easily #16 x5 clearers the 16ft branch LWFD 1-turn x3, 2-turn x5 |
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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15apl19
WU bike 2 min, foam roll, dowel dislocates Power Clean 40kg x5, 50kg x5, 60kg x4, 70kg x3, 80kg x2 Zercher Squat: 60kg x5, 90kg 3x3 Bi curl: 45# x10, 50# x8 |
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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16apl19
WU bike 2min, box jumps x5, single leg jumps x5, dowel dislocates standing press 40kg,50kg,60kg,70kg,x 5, 80kg 3x3 Trap bar Deadlift 73kg x5, 123kg x5, 143kg x 4,153 kg 3x3 Standing Russian twist: 15kg x10x2 Sit ups 25,25 Back extension: 15,15 |
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