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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: 4/19/19 at 8:55am
18Apl19
WU bike 2 min, foam roll, dowel dislocates

Power Snatch 40kg x5, 50kg x5, 60kg x4, 70kg x3 , 72kgx2

Power Clean 70kg x5, 80kg x2 x2

Front Squat 70kg x5, 90kg x5, 110kg 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: 4/24/19 at 7:29am
21Apl19

WU jog a bit, left and right leg swings, arm swings, high knees

OS Standing x2, w/ reverse x2, glide x3

HWFD #56 one turn x1, #42 two turns x2


LWFD two turn x 4
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post Posted: 4/24/19 at 7:32am
23Apl19
WU bike 2 min, foam roll, dowel dislocates

Squat60kg x5, 100kg x5, 130kg x3, 150kg 4x2

Bench Pressbar x20, #135 x5, #185 x5, #225 3x5

Pull ups 3x5 superset with BP
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post Posted: 4/30/19 at 6:38pm
27Apl19

Comox Valley games

BS= 24'10"
OS=31'
HWFD=18'
LWFD=44'1.5"
HH=66'8.5"
LH=79'3.5"
WOB=11
Caber=no turn

A long drive there and back but the first of the season is done!

Edited by jc066 - 5/01/19 at 1:39pm
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post Posted: 4/30/19 at 6:42pm
29Apl19

WU bike 2 min, foam roll, dowel dislocates ,box jumps

shoulder press 40 x5, 50 x5, 60 x5, 70 x4, (75kg x3x5)
Super set with x12 supermans, x5 pull ups every 75kg Shoulder press set
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post Posted: 4/30/19 at 6:46pm
30Apl19
Bike 1min, dowel dislocates, rotating lunge

Bench press work up to 245 x4, 275 x2, 225x5

Power Clean 60kg x5,5,5

Barbell curls 60 x5, 70x5,80 x5

Suitcase carry 100ft each side : 30kg KB, #85 dumbbell, #95 dumbbell

Edited by jc066 - 5/01/19 at 6:20am
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post Posted: 5/03/19 at 9:25am
2May19
WU Bike 2 min, dowel dislocates, hip mobility drills

Power Snatch 40kg x5, 50kg x5, 60kg x4

Back Squat70kg x5, 110kg x5, 140kg x3, 160kg x2,2,2 130kg x3

20kg horizontal plate rotations: 5 each side

Evening throwing:

WU jogging with my boys, leg swings, hip drills

OS Standing x2, glide x1, rotational x1

HWFD one-turn...and told the grass can't take the #56!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post Posted: 5/07/19 at 2:22pm
06May19

WU Bike 2 min, arm swings; fwd and back, dowel dislocates

Power Snatch 40kg x5, 50kg x5, 70kg x3, 80kg x2,2,2

Zercher squat: 70kg x3, 90kg x3,3

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: 5/12/19 at 11:06am
7may19
Bike 2 min, foam roll, dowel dislocates

Jumping 32” box 3x3, 18” box single leg 2rounds 5/leg

Squat work up to 160kg 4x2

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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post Posted: 5/12/19 at 11:11am
9may19
Bike 2 min, foam roll, dowel dislocates

power shrug 60kg x5, 70kg x5, 110kg 3x3

Shoulder Press 50kg x5, 70kg 5x5

Core circuit: dead bug ball holds x20, plank on ball 30sec, 20 sit ups x2
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post Posted: 5/13/19 at 10:25pm
13May19
Victoria Highland games prep week

WU bike 2min, foam roll, dowel dislocates

Overhead Squat 40kg x5, 50kg 3x5

Bench press #135 x5, #185 5x5

Pull ups: 5x3

Arm curls: #45,50,55 x10 per set
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post Posted: 5/27/19 at 6:06pm
26may19
WU jog, arm swings, toe touch’s, butt kicks A’s drill and B drill

OS standing x4 alt left and right, w/reverse x2, full throw x4

HWFD one-turn x3, two-turn x4

LWFD two turn x4
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post Posted: 5/27/19 at 6:08pm
27May19
WU bike one min, dowel dislocates

Bench press work up to #225 3x5
Superset with chin up 3x5
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post Posted: 5/30/19 at 11:43am
29May19

WU bike 2min, foam roll, dowel dislocates, wheel drill x6, unloaded full throw sprint mechanics

Power Snatch40kg x5, 50kg x5, 60kg x3, 80kg x2,2,2

Squat70Kg x5, 110kg x5, 140kg x 3,3,2. 110kg x3

back extension 8x2
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post Posted: 5/31/19 at 12:52pm
30MAy19
WU: threw the football with my boy x 3min, arm swings, behind the neck claps and some light stretching.

OSStanding x2, w/ reverse x2, glide x4

LWFD 2-turn x5

Light hammerfull throw x3

Heavy hammerfull throw 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: 6/03/19 at 7:25am
02JUN19
WU jogging, arm swings, leg swings outwards x5 each side, leg swings back-forth x5/side.

BS w/reverse x 3

OS MOD SA x1, glide x3

LWFD 2-turn x 5

HWFD 2-turn x 3

Light Hammer full throw x3

Caber15'@#85; pick and carry x3, full throws x3

Always great to get caber practice!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post Posted: 6/04/19 at 10:43am
03Jun19
WU dowel dislocates, push ups, pull ups,

Supersets, 3 rounds with 1 min rest
Power clean 50kg x2
Deadlift 73Kg x2

Deadlift 143KG x2 every min on the min 15 rounds

Sit ups: 20,20

Arm curls #45 x8
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post Posted: 6/06/19 at 1:54pm
05JUN19
WU Bike 2 min, dowel dislocates, push ups

Complex: Shoulder press and front squat
50kg x3 FS, x5 SP
60kg x3 FS, x5 SP
70kg x3 FS, x5 SP

Front Squat 100kg x3, 110kg 3x3

Bench PressBAT x15, #135 X5, #155 X5,#185 x5,#205 x3,#225 x3,#245 x3,#255 x3
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post Posted: 6/10/19 at 1:42pm
9JUN19
WU Jog for 1 min, butt kicks, leg swings, arm swings, A drill, B-drill, football tag with my boy

OS Standing x3, W/Reverse x2, Glide x3

HWFD#56 one turn x1, 2-turn x4

HWFD #42 2-turn x4

LWFD 2-turn x4

H.Hammer 2-wind x1, full throw x3

Light hammer 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: 6/11/19 at 1:47pm
10Jun19
Bike 2 min, foam roll, Bar complex( swings, shrugs, squats, behind the neck press)

Power Clean 40kg x5, 50kg x5, 70kg x3, 80kg x3, 85kg x3, 90kg x2, 100kg x2

Press 40kg x5, 50kg x5, 60kg x5, 70kg x3, 80kg x3

ez-grip bar curls: 60,70,80 x6 ea

Suitcase carries, per side: 30kg KB x100ft, #85 DB x100ft,
shrugs: #85 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: 6/16/19 at 2:13am
15Jun19
BC Highland games, Coquitlam bc

Wob 11
Caber 70 deg
BS 25'10"
OS 35.5"
LWFD 45'1"
L hammer 83'5"
H hammer 69'1"
HWFD 20' 11.5"
Sheaf 20
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post Posted: 6/18/19 at 8:18am
BC Highland games, 15Jun19

Am 'B'

BS 25'10"
OS 35'5"
HWFD 20'11.5"
LWFD 45'1"
HH 69'1"
LH 83'5"
Sheaf 20'
WOB 11'
Caber NT
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post Posted: 6/18/19 at 8:25am
17Jun19
WU Bike 2 min, dowel dislocates, unloaded bar complex: deadlifts, shrugs, snatchs, power cleans, behind the neck press x8 rounds

Power Snatch40kg x3,(hang) 40kg x3, 50kg x3, (hang) 50kg x3

Power Clean 60 kg x3, 70kg x3, 75kg x3

Clean pull 80kg x3, 100kg x3

Deadlift 120kg x3,x3

finish with sit ups x10, x10

foam roll, various stretching
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Post Options Post Options   Thanks (1) Thanks(1)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 21 hours 16 minutes ago at 2:44pm
Good job in BC!
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 hours 14 minutes ago at 9:46am
19JUN19

WU Bike 1:30 min, dowel dislocates, air squats x10

EMOTM barbell complex: working sets underlined, new station after 1 min

Squat 70kg*5, 100kg*3, 120kg*4,4,4,4

Bench pressbar*20, #135*5, #205*5,5,5,5

Chin ups @ BW 275lbs 5,5,5, 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: 2 hours 13 minutes ago at 9:47am
Originally posted by TomLawrence TomLawrence wrote:

Good job in BC!



Thank you Sir.
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