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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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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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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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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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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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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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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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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
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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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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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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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
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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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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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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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
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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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
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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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
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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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
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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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
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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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
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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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
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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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
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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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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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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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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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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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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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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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
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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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
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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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
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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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
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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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
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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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
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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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
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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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
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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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
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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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
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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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
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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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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