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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
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Points: 84
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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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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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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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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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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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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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post 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
Facta non verba
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post 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
Facta non verba
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post 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
Facta non verba
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post 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
Facta non verba
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post 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
Facta non verba
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post 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
Facta non verba
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post 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
Facta non verba
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post 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
Facta non verba
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post 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
Facta non verba
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post 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
Facta non verba
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post 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
Facta non verba
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post 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
Facta non verba
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post 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
Facta non verba
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post 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
Facta non verba
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post 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
Facta non verba
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post 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
Facta non verba
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post Posted: 4 hours 29 minutes ago 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
Facta non verba
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post Posted: 4 hours 22 minutes ago 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
Facta non verba
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