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Tranning log: Jon Clarke

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jc066 View Drop Down
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Joined: 6/21/18
Location: Victoria
Status: Offline
Points: 68
Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post 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
Facta non verba
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Joined: 6/21/18
Location: Victoria
Status: Offline
Points: 68
Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post 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
Facta non verba
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Joined: 6/21/18
Location: Victoria
Status: Offline
Points: 68
Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post 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
Facta non verba
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Joined: 6/21/18
Location: Victoria
Status: Offline
Points: 68
Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post 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
Facta non verba
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Joined: 6/21/18
Location: Victoria
Status: Offline
Points: 68
Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post 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

Facta non verba
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Joined: 6/21/18
Location: Victoria
Status: Offline
Points: 68
Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post 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
Facta non verba
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Joined: 6/21/18
Location: Victoria
Status: Offline
Points: 68
Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post Posted: Yesterday 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
Facta non verba
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jc066 View Drop Down
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Joined: 6/21/18
Location: Victoria
Status: Offline
Points: 68
Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post Posted: Yesterday 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
Facta non verba
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