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Tranning log: Jon Clarke

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jc066 View Drop Down
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    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!)

Edited by jc066 - 6/21/18 at 8:58pm
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post 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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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post 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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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post 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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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post 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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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post 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
Aim high. Stay hungry.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post 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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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post 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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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post 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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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post 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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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post 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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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post 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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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post 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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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post 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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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post 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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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post 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

Edited by jc066 - 7/24/18 at 4:31am
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post 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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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post 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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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post 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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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post 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

Edited by jc066 - 8/09/18 at 12:56pm
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post 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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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post 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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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post 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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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post 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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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post 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

Edited by jc066 - 8/28/18 at 12:24pm
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post 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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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post 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

Edited by jc066 - 8/30/18 at 6:19am
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post 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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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post 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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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post 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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