Tranning log: Jon Clarke

12Sept18

WU:5 min walk, foam roll, dowel dislocates, full rotation foot drills x6

Overhead PressBar x5, 40kg x5, 50kg x5, 60kg x5, 70kg 5x5

Deadlift 70kg x5, tough to grab bar and was not moving fast, back was fine but ROM still limited.

Pull ups: 3x5

Cuban press: 2x7@#10

16 sept18
WU: jog 2 min, butt kicks, high steps, dynamic stretch

BS alternate left and right hand standing throw x5, rh w/reversal x3

Open stone wheel drill x3, wheel drill w/reversal x2, full throw x3

LWFD #20 alt left and right stand throw x6, one turn LH&RH x4, 2 turn right hand x4

Checked out winter tires post throwing....

20 Sept18

WU: Walk 4:30 min, foam roll, dowel dislocates

Shoulder pressBar x5, 40kg x5, 50kg x5, 60kg x5, 73kg 5x5

Pull ups: 5x3

Wheel drills x4

full throw drills x3

24 sept 2018

WU 2 min bike, leg swings and air squats x5

squats bar x5, 60kg x 5, 100kg x 5, 120kg x 2, 126kg x5x5

Back extension 4x5

Power shrug 100kg 3x3

30Sept18

WU: Jogging 2min,butt kicks, A-drill, B-drill, leg swings

Light hammer one wind x3, two wind x3, full throw x4

Heavy hammer one wind x2, full throw x4

WOB #42 x5...and broke the WOB at the attachment loop.

3 Oct 2018

WU: bike foam roll dowel dislocates

Shoulder press work up to 5x5@70kg

Deadlift work up to 5x5@130kg

Pull down 3x8@#60

8oct18
WU bike 2 min, dowel dislocates foam roll


Bench press work up to 5x3@#225

Squat work up to 5x3@134kg

12Oct18
WU walk 3min, foam roll, dowel dislocates, 24” box jumps x3

power snatch worked up to 74kg 5x3

power clean & jerk 84kg 3x3

Back extension 3x8

17Oct18

WU 2 min bike, foam roll, dynamic warm up

Shoulder presswarm up to work weight, 77kg@5x3

deadlift warm up to work weight, 145kg@5x3

bar shrug 5x3@120kg

Hoffa pulls #42 5 reps/side, 3 sets

25Oct18

WU Walk 4 min, dowel dislocates, foam roll

Shoulder press work up to 5x1@81kg

Deadlift work up to 5x1@153kg

Zercher squat 3x5@70kg

Lat pull down #120x5, #140 x5x2

Foot work drills: 1- and 2-spin WFD w/#18 kettlebell (for load)

30Oct18

WU bike 2 min, dowel dislocates, foam roll

Snatch 40kg x3, 50kg x3x2

Close grip snatch 50kg x2x2

Clean pull 50kg x3, 80kg x 3x2

Push press: 50kg x5, 80kg x3, 90kg x 2

Push Jerk: 95kg x 2

Russian twists w/ cable: #10 x5 per side

04Nov18

BSStand throw x4, w/reverse x3, full throw x2

OS wheel drill x4, full rotate throw x3, glide x1

#42 WFD 1-turn x2, 2 turn x4

Light hammer 1 wind x2, 2-wind x2, full throw x4

13 nov18
WU bike 2 min, foam roll, dowel dislocates

Squat workup to 150kg x5 x3

Jump squats: 70kg x5 20(X)tempo

Bench press worked up to #225 5x3

Pull ups: 4x5

Reverse hyper: 2x8

19nov18
Squat Work up to 145kg x5 x3

Bench press Work up to 109kg 5x3

Back extension: 8x5

Croc row: #105 x5 x2

25 nov18
WU jogging butt kicks, sprints

BS standing throw WU x3, full throw x5

OS wheel drill x3, mod SA x2, full throw x5

LWFD standing x3, 1-turn x3, 2-turn x5