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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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18Apl19
WU bike 2 min, foam roll, dowel dislocates Power Snatch 40kg x5, 50kg x5, 60kg x4, 70kg x3 , 72kgx2 Power Clean 70kg x5, 80kg x2 x2 Front Squat 70kg x5, 90kg x5, 110kg x3 |
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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21Apl19
WU jog a bit, left and right leg swings, arm swings, high knees OS Standing x2, w/ reverse x2, glide x3 HWFD #56 one turn x1, #42 two turns x2 LWFD two turn x 4 |
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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23Apl19
WU bike 2 min, foam roll, dowel dislocates Squat60kg x5, 100kg x5, 130kg x3, 150kg 4x2 Bench Pressbar x20, #135 x5, #185 x5, #225 3x5 Pull ups 3x5 superset with BP |
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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27Apl19
Comox Valley games BS= 24'10" OS=31' HWFD=18' LWFD=44'1.5" HH=66'8.5" LH=79'3.5" WOB=11 Caber=no turn A long drive there and back but the first of the season is done! Edited by jc066 - 5/01/19 at 1:39pm |
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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29Apl19
WU bike 2 min, foam roll, dowel dislocates ,box jumps shoulder press 40 x5, 50 x5, 60 x5, 70 x4, (75kg x3x5) Super set with x12 supermans, x5 pull ups every 75kg Shoulder press set |
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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30Apl19
Bike 1min, dowel dislocates, rotating lunge Bench press work up to 245 x4, 275 x2, 225x5 Power Clean 60kg x5,5,5 Barbell curls 60 x5, 70x5,80 x5 Suitcase carry 100ft each side : 30kg KB, #85 dumbbell, #95 dumbbell Edited by jc066 - 5/01/19 at 6:20am |
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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2May19
WU Bike 2 min, dowel dislocates, hip mobility drills Power Snatch 40kg x5, 50kg x5, 60kg x4 Back Squat70kg x5, 110kg x5, 140kg x3, 160kg x2,2,2 130kg x3 20kg horizontal plate rotations: 5 each side Evening throwing: WU jogging with my boys, leg swings, hip drills OS Standing x2, glide x1, rotational x1 HWFD one-turn...and told the grass can't take the #56! |
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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06May19
WU Bike 2 min, arm swings; fwd and back, dowel dislocates Power Snatch 40kg x5, 50kg x5, 70kg x3, 80kg x2,2,2 Zercher squat: 70kg x3, 90kg x3,3 and done... |
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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7may19
Bike 2 min, foam roll, dowel dislocates Jumping 32” box 3x3, 18” box single leg 2rounds 5/leg Squat work up to 160kg 4x2 |
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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9may19
Bike 2 min, foam roll, dowel dislocates power shrug 60kg x5, 70kg x5, 110kg 3x3 Shoulder Press 50kg x5, 70kg 5x5 Core circuit: dead bug ball holds x20, plank on ball 30sec, 20 sit ups x2 |
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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13May19
Victoria Highland games prep week WU bike 2min, foam roll, dowel dislocates Overhead Squat 40kg x5, 50kg 3x5 Bench press #135 x5, #185 5x5 Pull ups: 5x3 Arm curls: #45,50,55 x10 per set |
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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26may19
WU jog, arm swings, toe touch’s, butt kicks A’s drill and B drill OS standing x4 alt left and right, w/reverse x2, full throw x4 HWFD one-turn x3, two-turn x4 LWFD two turn x4 |
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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27May19
WU bike one min, dowel dislocates Bench press work up to #225 3x5 Superset with chin up 3x5 |
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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29May19
WU bike 2min, foam roll, dowel dislocates, wheel drill x6, unloaded full throw sprint mechanics Power Snatch40kg x5, 50kg x5, 60kg x3, 80kg x2,2,2 Squat70Kg x5, 110kg x5, 140kg x 3,3,2. 110kg x3 back extension 8x2 |
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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30MAy19
WU: threw the football with my boy x 3min, arm swings, behind the neck claps and some light stretching. OSStanding x2, w/ reverse x2, glide x4 LWFD 2-turn x5 Light hammerfull throw x3 Heavy hammerfull throw x 5 |
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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02JUN19
WU jogging, arm swings, leg swings outwards x5 each side, leg swings back-forth x5/side. BS w/reverse x 3 OS MOD SA x1, glide x3 LWFD 2-turn x 5 HWFD 2-turn x 3 Light Hammer full throw x3 Caber15'@#85; pick and carry x3, full throws x3 Always great to get caber practice! |
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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03Jun19
WU dowel dislocates, push ups, pull ups, Supersets, 3 rounds with 1 min rest Power clean 50kg x2 Deadlift 73Kg x2 Deadlift 143KG x2 every min on the min 15 rounds Sit ups: 20,20 Arm curls #45 x8 |
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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05JUN19
WU Bike 2 min, dowel dislocates, push ups Complex: Shoulder press and front squat 50kg x3 FS, x5 SP 60kg x3 FS, x5 SP 70kg x3 FS, x5 SP Front Squat 100kg x3, 110kg 3x3 Bench PressBAT x15, #135 X5, #155 X5,#185 x5,#205 x3,#225 x3,#245 x3,#255 x3 |
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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9JUN19
WU Jog for 1 min, butt kicks, leg swings, arm swings, A drill, B-drill, football tag with my boy OS Standing x3, W/Reverse x2, Glide x3 HWFD#56 one turn x1, 2-turn x4 HWFD #42 2-turn x4 LWFD 2-turn x4 H.Hammer 2-wind x1, full throw x3 Light hammer Full throw x4 |
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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10Jun19
Bike 2 min, foam roll, Bar complex( swings, shrugs, squats, behind the neck press) Power Clean 40kg x5, 50kg x5, 70kg x3, 80kg x3, 85kg x3, 90kg x2, 100kg x2 Press 40kg x5, 50kg x5, 60kg x5, 70kg x3, 80kg x3 ez-grip bar curls: 60,70,80 x6 ea Suitcase carries, per side: 30kg KB x100ft, #85 DB x100ft, shrugs: #85 x5 x2 |
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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15Jun19
BC Highland games, Coquitlam bc Wob 11 Caber 70 deg BS 25'10" OS 35.5" LWFD 45'1" L hammer 83'5" H hammer 69'1" HWFD 20' 11.5" Sheaf 20 |
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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BC Highland games, 15Jun19
Am 'B' BS 25'10" OS 35'5" HWFD 20'11.5" LWFD 45'1" HH 69'1" LH 83'5" Sheaf 20' WOB 11' Caber NT |
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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17Jun19
WU Bike 2 min, dowel dislocates, unloaded bar complex: deadlifts, shrugs, snatchs, power cleans, behind the neck press x8 rounds Power Snatch40kg x3,(hang) 40kg x3, 50kg x3, (hang) 50kg x3 Power Clean 60 kg x3, 70kg x3, 75kg x3 Clean pull 80kg x3, 100kg x3 Deadlift 120kg x3,x3 finish with sit ups x10, x10 foam roll, various stretching |
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TomLawrence
Postaholic Joined: 1/11/13 Location: Blairsville, GA Status: Offline Points: 2696 |
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Good job in BC!
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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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19JUN19
WU Bike 1:30 min, dowel dislocates, air squats x10 EMOTM barbell complex: working sets underlined, new station after 1 min Squat 70kg*5, 100kg*3, 120kg*4,4,4,4 Bench pressbar*20, #135*5, #205*5,5,5,5 Chin ups @ BW 275lbs 5,5,5, 5,5,5,5 ez-curl bar: #70 *6,*6 Edited by jc066 - 6/21/19 at 8:54am |
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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Thank you Sir. |
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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20JUN19
WU arm swings, trunk rotations, leg swings, stone press /alt per side. OS Standing *2, w/ reverse *1 HWFD #56 2-turn *2 HWFD #42 2-turn *2 LWFD 2-turn *2 Sheaf alternating left and right sides *10 Had my boys try it out but even the #10 was too heavy, used a big scrub brush and they had some fun too launching it off the end of the fork! |
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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21jun19
WU bike 2 min, dowel dislocates,barbell complex Shoulder press 40kg x5, 50kg x5, 60kg x5, 70kg x5, 80kg x3, 90kg x1 Push press 90kg x2,2 Suitcase carry 100lbs x100ft/side x2 Farmers carry #105 x100ft |
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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23 jun19
WU bike 6miles OS Standing x2, w/reverse x2, glide x1, full rotation x1 HWFD #56 2-turn x3 HWFD #42 2-turn x3 LWFD 2-turn x3 HH 3-wind x3 LH 3-wind x3 caber 15’@#85 12:00 turn, 10:00 turn, pick and carry x1 Biked 6 miles home |
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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25jun19
WU bike 2 miles, foam roll, dowel dislocates Power Snatch 50kg x3 x2, 60kg x2, 65kg x2, Snatch pull 80kg x5, #185 x3,3 Reese pulls: #25 x8 per side 2sets |
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