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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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WU 1 mile bike, foam roll, wheel drill x5, 2 spin drill x3
Squat :bar x5 worked up to 275x1 testing back Incline Bench: bar x20 working up to #205x5x5 Lateral hip raise x5x2 Single leg step up 5x2 |
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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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 |
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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14sept18
WU: walk 5 min, dowel dislocates, foam roll Snatch bar x3, 40kg x3, 50kg x3, 60kg x3, 70kg x3 Power clean 60kg x3, 70kg x3, 81 x3 Leg extensions #100 x8x3 Zercher sqaut: bar x5, 40kg x4, 60kg x4, 80kg x3 Trip push down, band: 3x8 |
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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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.... |
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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17sept18
WU: walk 5:00, foam roll, wheel drill x5 Squat bar x5, 50kg x5, 70kg x5, 120kg x2, 126 kg x2x5 Bench press bar x20, #135 x 5, #205 x5, 100kg 5x5 DB shrugs #100 per side 3x3 Hoffa pull #35 2x8 per side |
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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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 |
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Facta non verba
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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23sept18
WU: jog 2 min, butt kicks, a-drill, b-drill BS stand throw x3, full w/reverse x5 OS wheel drill x4, full throw x3...looked as bad as I felt Light hammer1 wind x3 w/o blades, 2 wind with blades x5 |
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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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 |
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Facta non verba
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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26Sept18
WU: Walk 2min fast, uphill. empty bar complex x3 Deadlift60kg x 5, 100kg x5, 120kg x4, 137kg 5x3 Back is feeling better! Over head press Bar x10, 40kg x5, 50kg x 5, 60kg x5, 70kg x3, 77kg 5x3 Biceps curls: #45 x10, #50 x10 |
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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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. |
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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1Oct18
Bike foam roll jumps and wheel drill Squat work up to 5x5@125kg Bench work up to 5x5@95kg Tri pushdown: 3x5@#45 |
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Facta non verba
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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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 |
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Facta non verba
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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5Oct18
WU: bike dowel dislocates foam roll Power snatch work up to 5x3@71kg Power clean work up to 3x3@81kg Back extension x8x3 |
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Facta non verba
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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8oct18
WU bike 2 min, dowel dislocates foam roll Bench press work up to 5x3@#225 Squat work up to 5x3@134kg |
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Facta non verba
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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10Oct18
WU bike 2 min, dowel dislocate, foam roll Deadlift60kg x5 working up to 140Kg 5x3 Shoulder pressbar x5 working up to 74Kg 5x3 Croc row #100@ 5/side, #105@ 5/side |
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Facta non verba
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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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 |
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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14Oct18
WU looked at the rock, did a arm circle and then threw BS stand x1, w/reverse x3, full throw x3 OS wheel drill x2, modifies SA x3, full throw x2, glide x1 LWFD stand x1, 2-spin x7 alt left and right L.Hammer 1-wind x2, full throw x6 |
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Facta non verba
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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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 |
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Facta non verba
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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23Oct18
WU bike 2 min, foam roll Squat Work up to 5x1@147Kg Bench Press work up to 5x1@109kg Hoffa pull: 3x8 @ #45 per side static ab holds on ball: 10sec on/10sec off. for 2 min |
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Facta non verba
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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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) |
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Facta non verba
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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29Oct18
WU assault bike 2:30 min, air squats x5 Power Snatch up to 60kg x 5x2 Power Clean work up to 81kg 4x2 Safety squat bar : #145x4, #195 x3 x2 Biceps curls #30x12,#45x10,#50x8 |
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Facta non verba
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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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 |
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Facta non verba
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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02Nov18
WU bike 2 min, foam roll, dowel dislocates Power snatch40kg x 3, 50kg x3 Power clean50 kg x3, 60kgx3 Overhead Squat 60kg x4 x2 Tri push-down 3x8 @#35 |
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Facta non verba
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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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 |
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Facta non verba
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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05Nov18
WU Walk 3 min, foam roll, wheel drill, bar SQ's and bar SP Squatwork up to 128Kg 5X5 Bench press work up to #205 5X5 Pull ups 3x5 bicep curls #45@8x2 |
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Facta non verba
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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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 |
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Facta non verba
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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15nov18
Walk 3:30 min,foam roll, dowel dislocates shoulder press worked up to #165@5x5 Deadlift worked up to 140 kg 3x3 Shoulder shrugs 110kg@ 5x2 |
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Facta non verba
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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19nov18
Squat Work up to 145kg x5 x3 Bench press Work up to 109kg 5x3 Back extension: 8x5 Croc row: #105 x5 x2 |
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Facta non verba
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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20nov18
WU bike 2min, foam roll, dowel dislocates Power clean 50kg 3x2, 60kg 3x2 Trap bar Deadlift work up to 148kg 5x3 Shoulder press work up to 78kg 5x3 Circuit: 5 rounds 10 sit ups 5 pull ups 5 back extensions |
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Facta non verba
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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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 |
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Facta non verba
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