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Tranning log: Jon Clarke

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jc066 View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post Posted: 10/01/19 at 11:25am
30Sept19
WU foam roll, dowel dislocates, bottom release pushups x8

Power Snatchbar x5, 50kg x5, 60kg x3, 70kg x3, 74kg x2, 77kg x2

shoulder pressbar x5, 50kg x5, 70kg x3 (x2 push press)
Push press100Kg x2,2

Suitcase carry, 35 meters: 97lbs out and back.
Facta non verba
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post Posted: 10/01/19 at 6:35pm
1Oct19
WU bike 2 min, foam roll, dowel dislocates

#10 ball throw 9m, 10m, 9.5m, 9m

Trap bar Deadlift 65 kg x5, 110kg x5, 145x3, 165kg x 3,3,3

Pull ups 5,5,5
Back extension 5,5,5
Biceps curl x8: 45,50,55
Cuban press x5: #5,#8,#10
Facta non verba
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post Posted: 10/04/19 at 10:17am
3OCT19
WU Foam roll, dowel dislocate

Bench Press Bar x15, 135 x7, 185 x5, 210 x5, 255 x3, 265 x3

Power Clean 95 x3, 95 x3, 161x2

Clean Pull:215 x5
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post Posted: 10/07/19 at 9:47am
6Oct19

WU arm swings, leg swings, x5 air squats, x8 PU

Ran a friend through all the events as a training event.

OS Standing x6, Glide x3

LWFD 2-spin x4

LH full throw x3

Sheaf #20 no height standard, x6 left and right
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post Posted: 10/08/19 at 12:16pm
7Oct19

WU bike 2 min, foam roll, dowel dislocate, #12 med ball high axe chop 5/side.

Squatbar x5, 70kg x5, 110kg x3, 140kg x3,3,3,3 110kg x3, 70kg x3 Front squat.

Behind the back #12 med ball throw, in meters: 8.68, 9m
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post Posted: 10/10/19 at 11:15am
9Oct19
WU Bike 2min, foam roll, dowel dislocates

Power Snatch bar x5, 50kg x5, 60kg x3, 70kg x3, 74kg x2, 77kg x2

Power Shrug, snatch grip 77kg x3, 100kg x3

Deadlift 100kg x5, 120kg x5, 150kg x3,3,3,3

Shoulder Press #95 x5, 50kg x5, 60kg x5, 70kg x5, 80kg x4 (failed on last rep)

Facta non verba
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post Posted: 10/16/19 at 10:48am
15Oct19
WU 2 min assault bike, foam roll, dowel dislocates

Behind the back med ball throw, #10 in meters 8.68m, 13m, 12.5m

Squat bar x5, 70kg x5, 100kg x5, 120kg x3, 150kg x2, 159kg x2, 150kg x2, 120kg x2, 100kg x2, 70kg x2 (F.Squat) Bar x3 (ovhd squat)

Sit ups, 20,20
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post Posted: 10/17/19 at 10:10pm
17Oct19
WU assault bike 2 min, foam roll dowel dislocates

power snatch 50kg x5, 59kg x3, 70kg x3, 76kg x2

Trap bar Deadlift 145lbs x5, 235lbs x5, 320lbs x3, 370lbs x3, 415lbs x 2,2 320lbs x2, 235lbs x2

Bench Press bar x20, 135lbs x5 , 225lbs x5, 245lbs x3, 250lbs x3,3,3
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post Posted: 10/20/19 at 5:58pm
20Oct19
WU Shoulder press, #16 stone x8/side,

OSstanding left and right alt x8, glide x4


LWFD 2-spin x6
HWFD 2-spin x3
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post Posted: 10/22/19 at 9:48am
21Oct19
WU foam roll, dowel dislocates

Power Clean#95 x3, #95 x5, #160 x3,3,3

Stand press to overhead Squat W/KB, left and right

24kg x2, 28kg x2, 30kg x2

3 rnds, no time:

10 bottom release push up
5 pull ups
10 bi curls
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post Posted: 10/24/19 at 8:09am
23Oct19

WU assault bike 2 min, foam roll, dowel dislocates

Squat Bar x5, 60kg x5, 100kg x3, #295 x3, #315 x2, #365 x2, #385 x1, #405 x1

Behind the back med ball throw, #10 in meters: 13, 13, 10

Hanging Leg tuck: 3,3
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post Posted: 10/28/19 at 10:14pm
27Oct19
WU a drill, b drill, butt kicks

OS standing x4, glide x2

LWFD two-turn x3

Sheaf alt left and right : no height x8
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post Posted: 10/28/19 at 10:18pm
28Oct19
WU bike 2min, foam roll, dowel dislocates

Overhead Squat bar x5, #95 x3, 50kg x3, 73kg x3

Shoulder press bar x5, #95 x5, 50kg x5, 73kg x5

incline bench bar x15, #135 x8x3
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post Posted: 11/01/19 at 10:00pm
31Oct19
WU 2min adult bike, foam roll, dowel dislocates, brpu x7

Power snatch bar x5, #95 x5,50kg x5, 60kg x3, 70kg x2, 77kg x5,

Deadlift #70kg x5, 100 kg x5, 130 kg x3, 150kg x2,

Hi curls 45x8,8

Edited by jc066 - 11/02/19 at 3:08pm
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post Posted: 11/04/19 at 10:14am
3Nov19

WU; arm swings, push ups x8, air squats x5, toe touches x4, #16 stone press left and right

OS Standing x5, Mod SA x5, Glide x3

LWFD 2-turn x6

LH full throw, alt left then right x5

HH Full throw x3

LHFull throw x3
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post Posted: 11/07/19 at 8:25pm
6th nov 2019
WU adult bike 2 min, foam roll, dowel dislocates, bottom release push up x8

#10 med ball throw in meters: 9.3, 14.88, 16.18

Squat bar x5, 70kg x5, 100kg x5, 120kg x3, 150kg x3,3,3

Facta non verba
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post Posted: 11/07/19 at 8:34pm
7nov19
WU assaults bike 2 min, foam roll, dowel dislocates

Power Shrugs 50kg x5(2nd set at full speed x3), 72kg x5, 100kg x3

Incline press bar x9, #135 x5, #225 x3,3,3

Back extension: x8
Barbell shrug, 3 sec hold at top: x8
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post Posted: 11/15/19 at 10:58pm
14nov19
WU bike 2 mi, foam roll, dowel dislocates

Snatch 135lbs x3,3,3 70kg x2,2

Squat Saftey bar bar x5, 80kg x3, 130kg x2,x2,x2

Back extension: 8,8
Cuban press 5lbs x5, 8lbs x5
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post Posted: 11/20/19 at 8:02pm
20nov19

WU assault bike 2 min, foam roll

#12med ball throw in meters 9.3, 10.4, 12.3, 9.5

Squat bar x5, 70kg x5, 100kg x3, 120kg x3, 140kg x2, 150kg x2, 160kg x1

Single leg step up jumps: left and right 3,3,3

Shoulder press bar x5, #65 x5, 50kg x5, 59kg x5, 70kg x3, 79kg x3, 83kg x3
Facta non verba
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post Posted: 11/25/19 at 6:42pm
24Nov19
WU leg swings, arm swings, air squats

OS standing x5, glide x5

LH 1-turn x2, full throw x4
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post Posted: 11/25/19 at 6:48pm
25nov19
WU assault bike 20-10r x4 rnds, foam roll, dowel dislocates.

Trap bar Deadlift 65kg x5, 106kgx5, 135kg x3,3,3 106kg x3, 65kg x3

bench press bar x5, 135# x5, 225# x 3, 235# x 3, 225 x3, 135 x8 wide grip

71lbs x30 meters left and right suitcase carry
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post Posted: 11/29/19 at 10:50pm
26nov19
WU assault bike 2min, foam roll,dowel dislocates

Shoulder +Push press 95# x5, 50kg x5, 60kg c5, 70kg x5, 80kg x3

20min elliptical machine
Facta non verba
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post Posted: 11/30/19 at 11:11am
29nov19
WU assault bike 2 min, foam roll, dowel dislocates, bottom release push up x10

#10 med ball throw 9.32m, 13m, 12m

Power Snatch #95 x5, 50kg x3, 60kg x2, 70kg x2

Assault bike 20sec On-40sec Off for 10rnds
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post Posted: 12/01/19 at 12:50pm
30Nov19

Hill hiking 4.4km walk, 416m elevation gain, 95 min
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post Posted: 12/03/19 at 8:08pm
03December 2019

WU assault bike 2min, foam roll, dowel dislocates

Squat bar x5, 70kg x5, 110kg x3, 140kg x3, 143kg x3,3,3

Pull ups : 3,3,3

Bench press bar x15, #135 x 5, #225 x3, #245 x3, #275 x 1, one and done today
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post Posted: 12/05/19 at 10:48am
5Dec19
WU assault bike 2 min, foam roll, dowel dislocates

Box jumps 24” x3, 30” x3, 40”x3, single leg 12” x3 per side

Trap bar Deadlift 75kg x5, 115kg x5, 156kg x3, 179kg x2, 156kg x3, 115kg x3, 75kg x5

Shoulder press #95 x5, #135 x5, #155 x5, #185 x2, #205 x1, #225 x0(fail)

Cuban press: #5x4, #8 x5, #10 x5

Russian twist: #35 x7,7
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post Posted: 12/10/19 at 7:43am
9Dec19
WU Assault bike 1min, foam roll, dowel dislocates

indoor LWFD 4kg KB thrown against a wall, no distance. one turn x2, two turn x2

Dan John Deadlift challenge #315 2 rep EMOTM 30min Wu #135 x5, #225 x5, #315 x2: first 10reps where ok but strong, mid 10reps were good power and good position, last 10 reps got really sloppy @ 25min,had to fight for good form and power till the last!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post Posted: 12/16/19 at 7:51am
13Dec19
WU assault bike 1min, foam roll, dowel dislocates

Bench Press bar x20, #135 x8, #205 x5, #255 x2,2,2 #205x3, #135x5

Zercher squat: #135 x 5, #185 x3,3,3

indoor open stone #6 12m, 13m, 10m, 10m
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post Posted: 12/17/19 at 1:42pm
16Dec19
WU 15 air squats, 15 push ups, dynamic stretch's


Squats bar x5, #135 x 5, #225 x5, #315 x3, #335 x3, #360 x2,2,2, #335 x2, #315 x2, #225 x2, #135 x2

Pull ups: 3,3,3,3

Bi-Curls: 45 x10, 50x10
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post Posted: 12/23/19 at 12:35pm
22Dec19

WU Arm swings, hip mobility

OS Standing x 3, full throw x4 glide, alt left and right all throws

Lots of talking and end of year BS-ing.
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