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Tranning log: Jon Clarke

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jc066 View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post 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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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 2/13/19 at 12:35pm
Shoveling can be good sheaf training!
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: 2/15/19 at 10:12pm
Indeed!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post 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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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post Posted: 2/19/19 at 1:34pm
10FEB19
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post 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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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post 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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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post 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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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post 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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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post 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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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post Posted: 2/28/19 at 4:45pm
WU bike 2:30 foam roll, dowel dislocates, box jump #30 x3, moved 30” back and box jumped to same c3

Shoulder press test day bar x8, 40kg x5, 50kg x5, 60kg x3, 70kg x3, 80kg x2, 90kg x1, 100kg x1

Zercher Squat 70kg x3, 100kg x 3,3,3,3

Sit up 20x 2
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post Posted: 3/04/19 at 8:59am
03Mar19
No warm up...I was born warm!

OS standing x1, w/ reverse x3, MOD SA x2, full throw x5

Sheaf the bag said #20, but it was sitting in a puddle all winter felt like #30! x5 to tree branch @ 13', #10 x3 to tree branch @ 18'

LWFD 1-turn x2, 2-turn x6

HWFD 1-turn x1, 2-turn x1, 1-turn x1...and done!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post Posted: 3/06/19 at 9:47am
5March19

De-load week

Wu Bike 3 min, foam roll, dowel dislocates, 1/2 Turkish get ups x8 per side.

F.Squat bar x5, 40kg x5, 50kg x5, 60kg x3, 70kg x3, 90kg x3, 100kg x3

Bench press: #85 x40, x25, x20

Pull ups: 5,5,5

Cable pull down: #80 x8, #160 x8, #200 x5

Hoffa Pulls: #40 x5,5 per side

curls: #45 x12, #55 x10
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post Posted: 3/11/19 at 12:46pm
10Mar19
Wu jog, butt kick, high steps, stone work.

OS Standing x5, MOD SA x2, glide x3, Full throw x3

HWFD one turn x3

LWFD2-turn x6

Light Hammer1-wind x2, full throw x4 , getting used to throwing with blades
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post Posted: 3/12/19 at 4:06pm
11mar19
WU bike 2:00 min, foam roll, dowel dislocates

Snatch 50kg x3, 59kg x3, 75kg x3,3,3,3

Sit ups: 25x2

Back extension: 8x3
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post Posted: 3/12/19 at 4:09pm
12 mar19
WU bike 2:30, dowel dislocates, foam roll

Bench Press work up to #235 5X5,

Squat work up to 140kg x3,3,3,3,3,3,3,3
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post Posted: 3/19/19 at 1:13pm
17MAR19
WU jog butt kicks, high strides, stone complex(overhand, underhand, vertical throws x4)

OSStanding x2, w/reverse x3 ,MOD SA x2, full throw x2

HWFD one turn x2 w/ #52

LWFD two turn x6

#12 LWFD2turn x2

Sheaf#16 bag x6, alt either side

Heavy Hammer1-wind x1, 2nd throw I lost it into the hammer cage! F--k it, went home
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post Posted: 3/19/19 at 1:17pm
18MAR19
WU bike 1 min, foam roll

Squat work up to 135kg x3,3,3,3,3,3,3,3

Bench pressWork up to #225 5x5

Pull ups; 5,5,5,5,5
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post Posted: 3/20/19 at 9:17am
19MAR19

WU dowel dislocates, 1 min walking

Shoulder presswork up to 76kg 5x5

Deadliftwork up to 140kg 4x4

sit ups; 30,30
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post Posted: 3/26/19 at 6:52am
24MAr19
WU jog, A-drill, B-drill, leg swings, stone work

OSStanding x2, w/ reverse x3, glide x2, MOD SA x2, Full throw x2

HWFD one turn x3

LWFDtwo-turn x4

WOB #52 alt left and right; 6 throws no height measured

Had my boys at practice, throwing 'kids' stones!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post Posted: 3/26/19 at 6:55am
25MAR19

WU bike ride 2 min, foam roll, dowel dislocate

Squatwork up to 143kg 5x3

Bench press work up to #235 5x3

sit ups 30x2
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post Posted: 4/01/19 at 7:20am
29Mar19 POST-FLU

WU bike 2 min, foam roll, dowel dislocate


Bench pressWorked up to #185 3x5

Zercher Squat: 50kg x 5, 60kg x 2x5

light work out post flu
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post Posted: 4/05/19 at 10:56pm
4apl19
WU stone complex
OS STANDING x2, with reverse x3, glide x1, mod SA x1

Light hammer one wind x1, two wind x2, full throw x5
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post Posted: 4/05/19 at 11:02pm
5Apl19
WU bike, dowel dislocates, foam roll

Power Snatch 50 kg x3, 60kg x3, 70kg x2x2

Squat 70kg , 100kg, 120kg x3 per weight

standing press 40,50,60,70 kg x5 per weight

Sit ups 25x1, with 15kg bar 15+10 w/o bar
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post Posted: 4/09/19 at 5:13pm
8Apl19
WU bike 2 min foam roll, dowel dislocates

power Snatch 40kg x3,50kg x3, 60kg x3, 70kg x2

Bench Press work up to #225x3
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post Posted: 4/09/19 at 5:16pm
9Apl19
WU bike 2 min, foam roll, dowel dislocates

Deadlift 60kg x5, 110kg 5X5,

Hip thrusts 60kg 3x5

Cable rotation #20 x5 per side

Pull ups: 5,5,5

Sit up 25,25
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post Posted: 4/11/19 at 11:04pm
11Apl19
WU bike 2 min, foam roll, dowel dislocates,15 knuckle push up, juni kata x1, Renshikan Karate

Snatch 40kg x5, 50kg x5,60kg x3 ,70kg x2,2,2

squat pyramid 70kg x5, 100 x5, 120 x4,130 x3 140 x2, 150 x 1, 130 x2, 110 x3, 100 kg x4, 70kg x5

Biceps curls: 45 x8, 50 x8
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post Posted: 4/16/19 at 4:37pm
14Apl19
WU strides, fork swings

OS standing x2, w/reverse x5 , glide x2

Sheaf #20 x5 cleared the 14 foot branch easily
#16 x5 clearers the 16ft branch

LWFD 1-turn x3, 2-turn x5
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post Posted: 4/16/19 at 4:40pm
15apl19
WU bike 2 min, foam roll, dowel dislocates

Power Clean 40kg x5, 50kg x5, 60kg x4, 70kg x3, 80kg x2

Zercher Squat: 60kg x5, 90kg 3x3

Bi curl: 45# x10, 50# x8
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post Posted: 4/16/19 at 4:45pm
16apl19
WU bike 2min, box jumps x5, single leg jumps x5, dowel dislocates

standing press 40kg,50kg,60kg,70kg,x 5, 80kg 3x3

Trap bar Deadlift 73kg x5, 123kg x5, 143kg x 4,153 kg 3x3

Standing Russian twist: 15kg x10x2

Sit ups 25,25

Back extension: 15,15
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