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Tranning log: Jon Clarke

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URL: http://www.nasgaweb.com/forum/forum_posts.asp?TID=17683
Printed Date: 8/13/20 at 9:29pm
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Topic: Tranning log: Jon Clarke
Posted By: jc066
Subject: Tranning log: Jon Clarke
Date Posted: 6/21/18 at 12:35pm
I have various paper-based training logs and journals, and instead of doing another paper one that gets jammed in a drawer some where I'm posting here.

20JUN2018

Morning gym training:
warm up-2 min on assault bike plus foam roll
WU: #70,100,120,150 indoor 'stones' ground to shoulder, 2 each side

Sn grip high pull: #135 x 5, 155 x 3, 225 x 2

DL: brought up to #225, did a 5x5 with last 2 reps in each set w/ snatch grip

Shoulder press/push:
SP # 135 x5
SP #155 x3/ push press x2
SP*(#175 x1/ PP x2) x2 sets plus indoor 'stone'@#6 put right after
Sit-up 2x 10
Russian twist 2 x10

Evening throwing:
Standing stone x3
Standing w/ reverse x1
Full throw x3
Light hammer:
1 wind x1
2 wind x2
Full throw x1 (...aaaaand broke the handle!)

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Facta non verba



Replies:
Posted By: jc066
Date Posted: 6/23/18 at 9:06am
22jun18

WU bike 3min, foam roll and mobilization.

Power snatch: bar x 3, 40kg x 5, 50kg x 5, 60kg x 5, 65kg x 3, 70kg x 2

Front Squats: 3x3@70kg

Single hand row: #85 x5 both sides, #105x 5x3 sets

Sit ups 2x 10

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Facta non verba


Posted By: jc066
Date Posted: 6/27/18 at 7:33am
26JUN18
Did a 29km(18 mile) three day hike on the Juan de Fuca trail in BC, legs are SORE! Light day

WU stat bike 3:00 min, foam roll plus dynamic movements

Jumps box jump 3x1, depth jump 3x1, depth jump single leg alt 3x1, single leg box jump alt 3x1

Overhead squat Bar x5, 40kg x 5x2, 50kgx3

Bench Press Bar x 30, #135x 5, #205x5, #225x2( for 8 sets)   

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Posted By: jc066
Date Posted: 6/28/18 at 9:54am
27Jun18

WU with stone, underhand throws/overhead throws

Throws Standing stone x1, standing stone with reverse x2,open stone (glides) x2

Sheaf #16 bag x6, no height standard

Hammer Alternating light and heavy throws: X3 light, X3 Heavy

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Posted By: jc066
Date Posted: 6/29/18 at 7:32am
28Jun18

WU bike, band stretch

POWER CLEAN
bar x 4, 40kgx5, 50kgx5, 60kgx5, 70kgx3, 90kg 3x3

Shoulder press
Bar x12, 40kgx5, 50kgx5, 60kgx5 70kg x5

Cool down/stretch w/roller band and lacrosse ball


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Facta non verba


Posted By: TomLawrence
Date Posted: 7/01/18 at 9:37pm
Originally posted by jc066 jc066 wrote:

Sheaf #16 bag x6, no height standard


Find a fenced tennis court and throw with your back to the fence or a baseball diamond and throw with your back to the backstop.  At the very least it will give you something to eye-measure against, and it will put you in the practice of throwing at or over a vertical boundary.

Tom


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Aim high. Stay hungry.


Posted By: jc066
Date Posted: 7/02/18 at 10:17pm
Thanks Tom! I don’t have/own a sheaf bag. Just borrow the Victoria games one.

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Posted By: jc066
Date Posted: 7/07/18 at 2:20pm
7thJuly 2018
WU bike 3min, foam roll and leg swings

Squat bar x5, 60kg x5, 100kg x5, 120x 2, 130 x 2x8 sets

Push jerk bar x3, 50kg x 5, 70kg x 3, 90kg x 2x3

Banded hip and power position work for stone put. Various positions

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Facta non verba


Posted By: jc066
Date Posted: 7/08/18 at 12:42pm
8july2018

WU: A-drill, B-drill, Russian soldiers. UH throw x3, OH throw x3

BS standing throw x 3, full Throw x 5

Open stone full throw x3

Caber #80 x 5 full pick,carry and throw

LWFD stand throw x 2, one turn x2 , full throw x 6

L. Hammer one wind x1, full throw x 8

Cool down: push wheel barrow with above (minus caber) uphill and sit is car with AC on

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Facta non verba


Posted By: jc066
Date Posted: 7/10/18 at 7:51am
9th July 2018

WU bike, arm winds and dowel dislocates and swings

Rotating lunge Bar x 5, 40Kg x5x 3sets

Bench press Bar x 20, #135 x 5, #185 x 4, #225 x2, #230 x2 x5 sets

Weighted Pull-ups BW@ #277 x5, 10kg x 4 x3 sets

Weighted Sit up: #25 2x10

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Posted By: jc066
Date Posted: 7/12/18 at 7:10am
Afternoon
WU bike and foam roll

Power Clean: bar x5, 40kg x3x2, 50kg x3, 60kg x3, 70kg x3x3

Front squats: 70kg x 3, 100kg x3x3

Cuban press: #7.5 x 8 x2 sets

Evening

Stand stone #17 x5
Open glide with throw x3

LWFD #16 x 2 standing throw, X1 one spin
#28 x3 standing
#28 x 3 one spin
#28 x 3 two spin

HWFD
#42 x3 one spin
#42 x3 two spin
#56 x2 one spin
#56 x2 two spins

Finished with LWFD x4 full throws


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Posted By: jc066
Date Posted: 7/17/18 at 7:56am
16JUL18

WU Bike, dowel dislocates, leg swings, foam roll

Deadlift Bar x 4, 60kg x 5, 110 kg x5, 120kg x 3, 150kg x2 x5

Push-press bar x 5, 50kg x5, 60kg x5, 70kg x3x3

Sit ups 2x10

reverse hypers 2 x7

Cool down; biked 3 km to the pool

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Posted By: jc066
Date Posted: 7/19/18 at 7:16am
18July18

WU 3:00 min on bike, foam roll

Jumps 30" box jump x5, 30" seated box jump x5, 18" single alt leg box jump x5, 18" weighted (#20)single leg alt Box jump x5

Hang Power Snatch 40kg x5, 50kg x4, 60kg x3, 70kg x2

Back squat 70kg x5, 100kg x4, 120kg x2, 127kg x2

Light Hammer

winds w/ no throw x4
full throw x4

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Posted By: jc066
Date Posted: 7/20/18 at 7:13pm
20jul18

WU bike 3 min, dowel dislocates, 18” box step ups x5 per side

Ground-to-overhead football bar x5, 45kg x5, 55kg x 5, 65 x 3, 85 x 2

Bench press bar x 20, #135 x5, #185 x 5, 225 x2, #235 x 2x8

Sit up s: 3 x10

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Posted By: jc066
Date Posted: 7/22/18 at 7:28pm
22 July 2018
WU: arm swings, jog 1 min, under hand throws with stone, o/h throws with stones
BS standing x2, 80%throwx2, full throw x2

OS glide x3, modified SA x2

WFD alternated between HW and LW :Standing x 1, one turn x2, full throw x 5

Hammer alternated between heavy and light: one turn x1, 2 turn x2, full throw x3
Trying different enter styles: I use a dynamic entery like Matt dorettey, but tried how Matt Vincent throws. Also tried hammer boots for first time and fell twice : once on the practice winds, then again after my throw....although I must have thrown it like 160-170 ft just with the boots on ....

WFH #56 x4, #42x 4, #28 x5, #21x 3

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Posted By: jc066
Date Posted: 7/23/18 at 10:40pm
23 July 2018
WU bike 3 min, foam roll and dowel dislocates

Squat bar x5, 50kg x4, 70kg x3, 100 kg x3, 120kg x2, 145kg x1, 155kg x1, 175kg x1

Zercher Squat 70kg x3 x2, 100kg x3

Bench press bar x15, #135 x8, 185 x4, #225 x2, #245x 1, #265 x1, #275 x1, #290 x1

Back extension: x3 and weirdly my hyperextended knee started to hurt, so stopped

Sit ups: 2x20

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Posted By: jc066
Date Posted: 7/24/18 at 5:29pm
24 july18
WU bike 2 min, foam roll

Box jumps 24” x5

Shoulder press bar x8, #135 x 5, #155 x4, #165x 2, #185 x1, #200x1,#210x1,#135x5

Biceps dumbbell curls #45x8, #60x5

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Posted By: jc066
Date Posted: 7/26/18 at 9:04am
25 July 2018

Trained at home: WU by walking around making sure my kids had there helmets on

#16 shot standing x4, w/reverse x2 , Open full throw x6 (w/alternating with left, 12 open throws total)

Rode my bike to the baseball game towing my kids and back: 8km

Summertime!....

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Posted By: jc066
Date Posted: 7/27/18 at 10:16am
26July2018

WU: Walked on treadmill 3 min, dowel dislocates, foam roll

Deadlift bar x5, 70kg x5x2, 110kg x3, 140kg x3, 160kg x2, 170 x1, 175kg x1, 180x1, 186kg x1

Landmine backpulls: bar x8 per side, 20kg x5 /side, 40kg x 5/side, 50kg x3/side

Cuban press: #7.5 x 5, #10 x 5, #12.5 x 5

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Posted By: jc066
Date Posted: 8/08/18 at 4:35pm
8 Aug 2018

Left knee injured. No big weight

Squat bar x3, 40kg x3, 70kg x3 x3

Zercher squat: 70kg x3 x2

Push press 40kg x2, 70kg x2, 90kg x2, 95kg x2, 100kg x2

Incline bench #135 x8x3

Seated leg press #40 x 4 x4 per side

Leg extensions #25 x4 x3 per side

Evening throwing:

BSStanding x2, w/ reverse x2 full throw x3

OS Full throw X3

LWFD Standing X1, 1-turn X1, 2-turn X3

LH 2 wind X2, full throw x3

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Posted By: jc066
Date Posted: 8/14/18 at 6:37am
13Aug18
End of throwing for this year for me.
De-load week
WU bike 2:00, foam roll, leg swings, bar squats x10

Squat bar x10, 77kg x 10 x3 , 86kg x 10

Bench press bar x10, #155 x 10 x3

Good mornings bar x10, 40kg x 10 x3

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Facta non verba


Posted By: jc066
Date Posted: 8/16/18 at 8:03am
15Aug18
Still in a deload week

Afternoon

WU bike 2:00, foam roll, dynamic warm up; leg and shoulders

Deadlift bar x5, #135 x5, #135 X 10 x10

Shoulder Press bar x4, 40kg x7, 50kg x 3 x10

Back extension: 3x8

Cuban press: #5 x5, #7.5 x 5, #10 x 5

Evening Throws

Stone Standing x5, wheel drill/ one turn x4, full throw x5

Hammer #12 winds no throw x3, #12 2 wind x3, #16 Full throw x1

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Facta non verba


Posted By: jc066
Date Posted: 8/17/18 at 5:45pm
17Aug18
Morning: hot and cold contrast on my knee at pool. See if helps speed healing.

Afternoon

WU bike 2:00, 5 pull up 10 push up 15 air squats, foam roll and dowel work

Jumps: 19” box x5

Double box jump: 1st 19” 2nd 42” jumped on lower them immediately onto tall one, like jumping up stairs. 3 sets of 3 circuit

hang snatch bar x5, 40kg x5, 50kgs x3, 60kg x3, 65kg x2x2

Push jerk bar x5, 40kg x5, 50kgs x3, 60kg x3, 65kg x2x2

Box Squats 65kg x3, 100kg x3 x2

Reverse hypers: 2x10

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Facta non verba


Posted By: jc066
Date Posted: 8/23/18 at 12:17am
22Aug18

WU bike 2:00, foam roll, dowel dislocates

Squat bar x5, 70kg x5, 110kg x3 , 140kg x2 x5

Clean pull 110kg x2 EMOTM, got to round 7 and torqued my back HARD!
I now look like a f’d up question mark when I walk
Perhaps I should eat a box of Oreos and see what happens....

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Posted By: jc066
Date Posted: 8/25/18 at 12:27am
24Aug18

Extra long warm up; assault bike 5:00, foam roll back and some legs, distracted band stretching

Bench press bar x5, #135 x5 x2, #185x5,#225x3x3

Leg extension: #25 x5, #60 x8x3

Leg curls: #40 x5x3

Limped over to the pool and did hot/cold contrast; 5 min hot pool/ 2 min cold shower for 45 min

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Facta non verba


Posted By: jc066
Date Posted: 8/28/18 at 12:22pm
27Aug18

Extra long WU: Walk 6:30, foam roll, slow stretch

Shoulder press Bar X5, used a split stance to take pressure off back: 40kg x5 50kg X5x4

Leg extensions: #40 X 5, #75 x8, #85 x8x2

Cross body KB clean: #15 x3 /side, #25 x3 /side

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Facta non verba


Posted By: jc066
Date Posted: 8/29/18 at 5:46pm
29Aug18

WU: 1min bike, 4 min walk, foam roll, dowel dislocates

Cross body KB Clean #15 x5 per side

Wheel drill, throwing x5

Rack pull bar x10, #95 x 5, #45 x 5

Box Squat BW x5 x2, #45 x5x2

Bench press bar x20, #115x 5 ,#185x5,#235 x3 x3

Cool down, distracted stretching

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Facta non verba


Posted By: jc066
Date Posted: 8/31/18 at 11:13pm
31Aug18

WU: 3:00 bike, foam roll, dowel dislocate, wheel drill x5, side KB clean

Leg extensions: #90 x8x3

Leg curl: #60 x8x3

Bench press bar x25, 40kg x5, 70kg x5, 110kg x3 x3, 40kg x25

Post workout distraction stretch, mobility kB work


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Facta non verba


Posted By: jc066
Date Posted: 9/04/18 at 9:05pm
Sept 4 2018
WU walk 5 min, dowel dislocates, foam roll, cross body kB clean #18 x5

Shoulder press bar x5, 40kg x5, 50kg x5, 60kg x5, 70kg x5, 80kg x5, bar x 20

Super set: trip push down@#40 and preacher curls #50 3x8

Single hand farmer walk 50ft per hand: 24kg x 1 round, 30 kg x 1 round

Hoffa pull: #27.5 per side x5 x2

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Facta non verba


Posted By: jc066
Date Posted: 9/05/18 at 5:13pm
05sept18

WU: 4:00 walk, dowel dislocates, foam roll, wheel drill x6

Box squat bar x5, #65 x5, #95 x 5

Bench press bar x25, #135 x 5, #185 x5, #225 x5, #249.5 x 3x 3

Post workout hot tub!

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Facta non verba


Posted By: jc066
Date Posted: 9/10/18 at 6:11pm
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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Facta non verba


Posted By: jc066
Date Posted: 9/13/18 at 9:11am
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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Facta non verba


Posted By: jc066
Date Posted: 9/15/18 at 12:05am
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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Facta non verba


Posted By: jc066
Date Posted: 9/16/18 at 7:39pm
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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Posted By: jc066
Date Posted: 9/17/18 at 9:35pm
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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Facta non verba


Posted By: jc066
Date Posted: 9/21/18 at 8:34am
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


Posted By: jc066
Date Posted: 9/24/18 at 7:29pm
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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Facta non verba


Posted By: jc066
Date Posted: 9/24/18 at 7:49pm
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


Posted By: jc066
Date Posted: 9/27/18 at 10:56am
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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Facta non verba


Posted By: jc066
Date Posted: 10/01/18 at 1:35pm
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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Posted By: jc066
Date Posted: 10/08/18 at 10:07pm
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


Posted By: jc066
Date Posted: 10/08/18 at 10:10pm
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


Posted By: jc066
Date Posted: 10/08/18 at 10:12pm
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


Posted By: jc066
Date Posted: 10/08/18 at 10:15pm
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


Posted By: jc066
Date Posted: 10/11/18 at 9:18am
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


Posted By: jc066
Date Posted: 10/13/18 at 2:02am
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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Facta non verba


Posted By: jc066
Date Posted: 10/14/18 at 12:49pm
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


Posted By: jc066
Date Posted: 10/19/18 at 9:57am
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


Posted By: jc066
Date Posted: 10/25/18 at 2:27pm
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


Posted By: jc066
Date Posted: 10/26/18 at 2:22pm
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


Posted By: jc066
Date Posted: 10/30/18 at 3:58pm
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


Posted By: jc066
Date Posted: 10/30/18 at 4:03pm
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


Posted By: jc066
Date Posted: 11/05/18 at 10:40am
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


Posted By: jc066
Date Posted: 11/05/18 at 10:44am
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


Posted By: jc066
Date Posted: 11/06/18 at 2:05pm
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


Posted By: jc066
Date Posted: 11/13/18 at 9:11pm
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


Posted By: jc066
Date Posted: 11/15/18 at 6:18pm
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


Posted By: jc066
Date Posted: 11/19/18 at 6:38pm
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


Posted By: jc066
Date Posted: 11/21/18 at 6:08pm
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


Posted By: jc066
Date Posted: 11/25/18 at 12:31pm
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


Posted By: jc066
Date Posted: 11/26/18 at 5:19pm
26nov18
WU dowel dislocates, air squats, pull ups

Squat worked up to #335@ 5x1

Bench press worked up to #255@5x1

Reverse hyper: #25@3x5

Back extensions 3x5

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Facta non verba


Posted By: jc066
Date Posted: 11/27/18 at 10:31pm
27 nov18
WU bike 2 min, foam roll, dynamic stretch

Pwr Snatch #105 x5 x3

Shoulder press worked up to #185@5x1

Deadlift worked up to #345@5x1

Zercher squat #135@5x3

Abs and bias circuit:
Arm curl 35,40,45,50
Sit-ups x10 after arms

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Facta non verba


Posted By: jc066
Date Posted: 11/29/18 at 4:30pm
29Nov18
WU: foam roll, dowel dislocates
#100,#120 – indoor ‘stone’ floor-to-shoulder circuit x5 w/ 2min rest

Safety bar squat bar x5, #175 x 3, #265 x3 x2

Hoffa pull: #40 x8, #45 x8, #50 x8

Hollow rocks 2x10

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Facta non verba


Posted By: jc066
Date Posted: 12/04/18 at 8:39pm
4 Dec18. De-load week
WU 2min bike

Squat: 4x10@80kg

Bench press: 3x10@60kg

Back extensions 3x8

Stretch out the back and legs

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Facta non verba


Posted By: jc066
Date Posted: 12/07/18 at 4:39pm
7dec18
WU 2min bike, foam roll, dowel dislocates

Shoulder press 44kg @ 3x10

Deadlift 84kg @ 3x10. SP and DL done as super-set


Back extension 3x8
Power shrug 110kg 3x5 done as superset

Leg extensions: #100 x3x8

Reverse hyper 3x6
GHD Sut ups 3x5 done as superset

Stretch out and crack my own back



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Facta non verba


Posted By: jc066
Date Posted: 12/11/18 at 8:58pm
11Dec18
WU bike 2 min, walk 1.5 min dowel dislocates and foam roll

Power snatch 40kg 3x2, 50kg x3

Squat worked up to 113kg 5x3

Bench press worked up to 95kg 5x3

Back extension 8x6

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Facta non verba


Posted By: jc066
Date Posted: 12/14/18 at 5:08pm
12dec18
WU bike 3 min, foam roll, dowel dislocates

Deadlift worked up to 100kg@12x3

Shoulder press 54kg @ 12x3

5X rounds of:
Biceps curl: #35,40,45,50 x5 each arm
Sit ups:10
Pull ups: x5

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Facta non verba


Posted By: jc066
Date Posted: 12/14/18 at 5:13pm
14 dec18
Warm up: walk 3:45 min foam roll

Low back stretch: both sides x4
Cat-camel:x5
Hip stretch x4 each side
Banded good morning 10x3
Banded hip mobility x4 each side
KB Squat 3x5@#44
Seated foot tap drill over KB x10x2/leg
KB single leg balance to high knee 10x2/leg

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Facta non verba


Posted By: jc066
Date Posted: 12/16/18 at 12:18pm
16dec18
WU strides, but kicks, toe touch’s, leg swing x5 per side

Standing throw alt left and right x4 w/#16 stone



OS #16 stone x5

Heavy Hammer 1-windx2, 2-wind x2, full wind x3

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Facta non verba


Posted By: jc066
Date Posted: 12/18/18 at 5:40pm
18dec18
WU jog 1 min, foam roll, dowel dislocates, push ups

Pwr Snatch #85x 3, #135 x3, 71kg 6x2

Saftey Box Squat 88kg 10x2

Incline bench #205 3x3

KB toe touch to upright #35 5x2

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Facta non verba


Posted By: jc066
Date Posted: 12/24/18 at 9:43am
21dec18
WU 2 min bike ride, foam roll, dowel dislocates

power clean #135 x3, #185 10x2

Deadlift #245 10x3

Indoor “stone” puts, #6 x5 after every other set DL

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Facta non verba


Posted By: jc066
Date Posted: 12/24/18 at 9:48am
23dec18
WU jog, butt kicks, high strides, leg swings

BS standing x3, w/reverse x5

OS S.Africaan throw x2, full throw x 3

LWFD one-turn x3, two-turn, x5

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Facta non verba


Posted By: jc066
Date Posted: 12/27/18 at 4:07pm
27Dec18
WU row 1min, foam roll, dowel dislocates

Saftey Bar Squat worked up to #298 8x2

bench press work up to 70 kg plus 20lbs chains each side 8x3

Sit ups 5x3

Cuban press #7.5 @3x5

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Facta non verba


Posted By: jc066
Date Posted: 12/31/18 at 3:18pm
31Dec18
WU bike 2:30 min, foam roll, dowel dislocates, rotation lunges

Power Snatch #95x 2, #145 2x5
Shoulder press #95x5,#135 5X5, superseted with:
Front Squat #135 5X5,

Indoor ‘stone’ ground to shoulder: #100,120,150 x5

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Facta non verba


Posted By: jc066
Date Posted: 1/02/19 at 5:53pm
2Jan19
WU:bike 7 minutes to the gym ~1.5mi, foam roll, dowel dislocates

Incline bench work up to #205 5X5

Conditioning: Death by squat
EMOM SQUAT BW #290 w/Saftey squat bar to box. Round number is also rep number
Made to round 5, then finish untimed x3,x1 Squat

Stretch and losses back, long way home ~7 mi

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Facta non verba


Posted By: jc066
Date Posted: 1/04/19 at 5:59pm
4jan2019
WU Bike 2:30, foam roll, dowel dislocates

Pwr Clean #95 x3, 50kg x3, 60x3, 70kg x3, 92kg 2X3,

Deadlift x1 into power shrug x5:
92kg, 110kg x3 sets

Sit ups: 10x3
Back extension: 3x5

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Facta non verba


Posted By: jc066
Date Posted: 1/06/19 at 8:44pm
6Jan18
WU a drill, b drill, butt kicks, stone throw two hand

BS standing x5, w-/ reverse x5

OS mod South African x3, full throw x3, glide x3

Light Hammer one wind x1, full throw x4

WOB Alt left and right #52 x5

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Facta non verba


Posted By: jc066
Date Posted: 1/07/19 at 9:17pm
7Jan19
WU bike 1.5 miles, foam roll, dowel dislocates

Pwr Snatch bar x3, 50kg x3, 53kg x3, 57kg x3

Squat 120kg x 2,2,2,2,2,2,2 with one minute rest between sets

Push Press 70kg x2, 80kg x2x5

Bike home long way; 6.5 miles

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Facta non verba


Posted By: jc066
Date Posted: 1/08/19 at 4:37pm
8Jan19
WU bike 2 min, foam roll, dowel dislocates

Trap bar deadlift work up to #266 3x5

Pull down #210 3x5
Seated row #185 x5, #210 x5 x5
Hoffa pull #50 5X5, per side
Sit ups 3x10

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Facta non verba


Posted By: jc066
Date Posted: 1/11/19 at 8:14pm
11Jan19
WU bike 3 min, foam roll, dowel dislocates, indoor #120 stone floor to shoulder x3

Jumps, single leg, 15" box x3 sets of x5 reps per side

Front squat: work up to 105kg 5X5,

Bench press: work up to #245 5X5

4kg LWFD indoor throws against wall, x5

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Facta non verba


Posted By: jc066
Date Posted: 1/15/19 at 10:51am
14Jan19

WU Bike 2:30 min, foam roll, dowel dislocate

Power clean & push press50Kg x3, 60kg x3, 70kg x2

Squat work up to #355 5x2

Stretch and crack the back


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Facta non verba


Posted By: jc066
Date Posted: 1/16/19 at 6:24pm
16Jan19

WU Bike 2mi, foam roll, dowel dislocates

Power snatch #95 x3 (2), #145 x3, 70kg x2, 73kg x2x4

Power shrug 116kg x5x5

Shoulder press bar x5, 50kg x5, 60kg x4, 70kg x3 x2

Biceps curls: 45,50,55 x 5reps per side

Sit ups 3x10

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Facta non verba


Posted By: jc066
Date Posted: 1/21/19 at 5:31pm
19jan19
WU run 1 min, butt kicks, a drill, b drill, side crosses

BS standing x3, with reverse x5,
OS mid SA x2, full throw x3
LWFD one spin x2, 2 spin x5

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Facta non verba


Posted By: jc066
Date Posted: 1/21/19 at 5:38pm
21jan19
WU bike 2:30, foam roll, dowel dislocates

Power Clean bar x5, 50kg x5, 60kg x4, 70kg x3, 80kg x3, 87 kg x3, 109kg x2x3

Clean Pull 122kg x3x3

Squat 70kg x5, 110kg x5, 130kg x3, 155kg x2, 175kg x1, 155kg x2, 130kg x3, 110kg x 3, 70kg x5

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Facta non verba


Posted By: jc066
Date Posted: 1/24/19 at 10:02pm
22jan19
WU bike 2 min, dowel dislocates, foam roll

Incline Bench worked up to #185 5X5,

Leg extensions: #130 8x5

Seated row: #60 5X5, with a 221 tempo

Bench press work up to #205 5X5,

Back extension: 5x3

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Facta non verba


Posted By: jc066
Date Posted: 1/28/19 at 3:11pm
27jan19
WU skipping, a drill, b drill, tin soldiers ,stone work

BS standing x3, w/ reverse x5

OS Full throw x7

HWFD #42 standing x3, one turn x3, two turn x4

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Facta non verba


Posted By: jc066
Date Posted: 1/31/19 at 10:39pm
30Jan19
Bike 2:30 min, foam roll, dowel dislocates, cat stretch the back, a and b drill

Squat bar x5, 70kg x5, 110kg x4, 140kg x3, 160kg x2 x8 sets

Chaotic oscillating Bench press bar x20, #135 x5, hung a #25 KB with blue rubber band on each end,
Weight was #185, but acceleration and balance was changed as kettle bell weight was moving in six axis.
Tempo was 221, with long pause letting the mass move around at top.

Curls #50,60,70 all x5‘s

Seated Tricep push: #50,#65 x8’s

Back extension: 8,8,8

Sit ups 10,10,20

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Facta non verba


Posted By: jc066
Date Posted: 2/05/19 at 9:35am
3Feb19
WU jog 2min, high kicks, butt kicks , arm circles,stone drills

BS standing x3, w/reverse x5,

OS glide x6, rotational x2

LWFD standing x1, 1-turn x3, 2-turn x6

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Facta non verba


Posted By: jc066
Date Posted: 2/05/19 at 9:40am
4Feb19
WU bike 2 min, foam roll, dowel dislocates , air squats and push ups

Squats 120kg 3x5
Deadlift 120 3x5
Shoulder Press50kg x5, 60kg x4, 73kg x3, 70kg x5, 60kg x7

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Facta non verba


Posted By: jc066
Date Posted: 2/12/19 at 5:14am
11feb19
WU bike 2:00, foam roll, dowel dislocates, box jumps 3x2, single leg jumps x5

Squat work up to 165kg x 2,2,2,2,2,2

Chaotic oscillating Bench press bar x15, #135 x5, #135+16kg KB per side: 4x3

Standing Hoffa pull: #17.5 x5 per side x3

Cable rotation pulls: #17 x 5x3

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Facta non verba


Posted By: jc066
Date Posted: 2/13/19 at 6:13am
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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Facta non verba


Posted By: TomLawrence
Date Posted: 2/13/19 at 12:35pm
Shoveling can be good sheaf training!

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Aim high. Stay hungry.


Posted By: jc066
Date Posted: 2/15/19 at 10:12pm
Indeed!

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Facta non verba


Posted By: jc066
Date Posted: 2/15/19 at 10:19pm
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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Facta non verba


Posted By: jc066
Date Posted: 2/19/19 at 1:34pm
10FEB19

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Facta non verba


Posted By: jc066
Date Posted: 2/19/19 at 1:37pm
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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Facta non verba


Posted By: jc066
Date Posted: 2/21/19 at 8:25am
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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Facta non verba


Posted By: jc066
Date Posted: 2/25/19 at 11:54am
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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Facta non verba


Posted By: jc066
Date Posted: 2/26/19 at 7:47am
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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Facta non verba


Posted By: jc066
Date Posted: 2/26/19 at 8:38pm
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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Facta non verba



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