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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: 6/26/19 at 4:10pm
26jun19
WU bike 2min, dowel dislocates

DEADLIFT EMOTM Work up to 143kg x2 per min, 15min

shoulder press #135 5x5

Back extension 8x3

Sit ups 20,20
Facta non verba
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jc066 View Drop Down
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Joined: 6/21/18
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post Posted: 7/04/19 at 10:46am
3July19
WU bike, foam roll, dowel dislocates

Power Snatch40kg x5, 50kg x4, 60kg x3, 70kg x2, 80kg x1,

Back Squat 70kg x5, 100kg x5, 120kg 5x5

Bench Pressbar x20, #135 x5, #155 x5,#205 x5, #225 x5
Facta non verba
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jc066 View Drop Down
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Joined: 6/21/18
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Points: 175
Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post Posted: 7/08/19 at 8:43pm
08Jul19
WU bike 2 min, foam roll, dowel dislocates, balance bar push ups (slow) x5

Power clean and clean pull every:30sec for five min: 10 rounds

Clean pull@70kg x1
Power clean @70kg x1

Clean pull 100kg 5x5

Shoulder press 40kg x5, 50kg x5, 60kg x5, 70kg x5, 75x5

Farmers walk 50ft 5 shrugs @turn around x2
Suitcase carry 24kg 50ft returns x1
Sit ups 15,15
Facta non verba
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jc066 View Drop Down
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Joined: 6/21/18
Location: Victoria
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Points: 175
Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post Posted: 7/09/19 at 6:14pm
9jul19
WU bike 2 min, foam roll, dowel dislocates, balance beam push ups x10

Squat 70kg x5, 100kg x5, 120kg x5, 140kg x 2,2,2,2,2,2

Bench press 70kg x5, 80kg x5, 100kg x 5,5,5,5,5

Pull ups 5,5,5 5

Bia curls : #45 x8, #50 x 8, #55 x 8
Facta non verba
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jc066 View Drop Down
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Joined: 6/21/18
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Points: 175
Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post Posted: 7/16/19 at 12:01am
15jul19
WU bike 2 min, foam roll, dowel dislocates

Power Snatch 40kg x3, 50kg x3, 70kg x2, 80kg x1, 75 kg x2

Zercher Squat 70kg 5x5
Facta non verba
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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: 7/18/19 at 9:14am
17Jul19
WU BIke 2 min, foam roll, dowel dislocates, balance bar push ups x5 air squat x5

Shoulder press40kg x5, 50kg x5, 60kg x5, 70kg 5x5

Deadlift +shrug 73kg x5, 113kg x5, 143kg 5x5

Dumbbell curls #45 x8, #50 x8, #55 x8
Facta non verba
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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: 7/19/19 at 8:13am
18Jul19

Field training:

Light Hamer Alt left and right, full throws #16 x6
Alt left and right, full throws #12 x2

#21 LWFD Alt left and right throws two spin x7.
Definitely strange feeling throwing left!

Sheaf #16 alt left and right throws x6
Facta non verba
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jc066 View Drop Down
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Joined: 6/21/18
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Points: 175
Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post Posted: 7/19/19 at 11:16pm
19Jul19
WU bike 3 miles n, foam roll, dowel dislocates

Power Clean 50kg x5, 60kg x5, 70kg x3, 80kg x3, 90kg x2,2,2

Bench press bar x15, #135 x5, #185 x5, #225 x5, #235 x 5,5,5

Ski erg: row for 5 cal x3 sets, distances in meters: 90,105,96

Facta non verba
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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: 7/22/19 at 8:16am
21Jul19

WU high legs, left and right leg swings, arm swings

OS Standing, left and right: x4, Glide x2

HWFD #56 2 spin x2
HWFD #42 2 spin x2
LWFD 2 spin x4

HH full throw x2

LHFull throw x2
Facta non verba
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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: 8/07/19 at 11:15am
6th Aug 2019

WU bike 2 min, foam roll

Power Snatchbar x3, 50kg 3x2 , 60kg 3x2

Safety bar squat bar x3, 87kg x3, 117kg 8x3

took a good few weeks off to swim and beach it!
Facta non verba
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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: 8/08/19 at 9:05am
7AUG19

WU Bike 1.5 mi, foam roll, rotator 1/2 push up

Incline Bench press bar x8, #135 5x2, #185 5x5

Clean pulls: #135 x3, #201 3x2

Deadlift: #251 3x2

Bi-curls: #45, #50, #55 x10 per set

Sit ups: 20,20
Facta non verba
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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: 8/09/19 at 8:16am
8Aug19

WU: Arm swings, high knees

LWFD one-spin x1, two-spin x6
#21 LWFD 2-spin x2

LH full throw x6
#12 LH 1 wind x3
Facta non verba
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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: 8/15/19 at 10:47am
14Aug19

WU bike 2 min, foam roll, dowel dislocates

Power Clean: 50kg x3, 70kg x2 ( Stopped as have a protentional wrist injury developing)

Power Jerks 70Kgs 5x5

Push-press 80Kgs 3x5

Shoulder press 85kgs x1,1,1
Facta non verba
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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: 8/18/19 at 10:44am
15Aug19
WU arm swings& push ups
OS standing x4, glide x 4

HWFD #56 one turn x2

LWFD 2 turn x7
Facta non verba
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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: 8/18/19 at 9:11pm
18Aug19
WU leg swings, push ups, inch worms, air squats

OS Standing x5, wheel drill x3, mod SA X2

HWFD #56 one turn x1, 2-turn x3

LWFD 2-turn x1

Practice cut short, daddy duty calls
Facta non verba
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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: 8/19/19 at 4:51pm
18AUG19

Deadlift trap bar bar x5, 73kg x3, 120kg x3, 143kg 3x5

Bench press bar x20, 60kg x5, 85kg x5, 103kg 5x3

Lower chop #20 x5 per side x2

Hoffa pulls #23 x8 per side, 2 sets

Suitcase carry: 20kg x30m (100ft), 32kg x30m, 36kg x30m

Wheel drill #6 indoor ‘stone’ x2 no measurement
Facta non verba
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jc066 View Drop Down
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Joined: 6/21/18
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Points: 175
Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post Posted: 8/22/19 at 12:21pm
21Aug19

WU bike 1 mile, foam roll

Squat bar x10, 70kg x5, 100kg x5, 120kg x3, 130kg x3, 140kg x3, 150kg x1, 160kg x1, 165 x1

Shoulder Pressbar x5, 50kg x8,60kg x6,70kg x4, 80kg x2,90kg x1(X)

indoor 'stone' throw #6: wheel drill x3, full throw x 3
Facta non verba
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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: 8/30/19 at 10:41am
29AUG19
Bike 2 min, foam roll

#16 behind the back ball throw: 8m, 8m, 8.37m, 8.25m

Safety SquatBar x3, 87Kg x5, 115Kg x3,3,3,3

Bi curls: #30 x10, #45 x12
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: 9/04/19 at 10:55am
3Sept19

WU bike 2miles, foam roll, dowel dislocates

Power snatchbar x5, 50kg 5x2, 60kg x3, 70kg x3, 74kg x2

Deadlift 120kg 5x2, 142kg x3,3,3 #322 x3

back extension; 8,8

Sit up: 20,20

Bike 5.5miles home
Facta non verba
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jc066 View Drop Down
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Joined: 6/21/18
Location: Victoria
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Points: 175
Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post Posted: 9/05/19 at 10:21am
4Sept19
WU bike 2miles, foam roll, dowel dislocates

Bench Press Bar x20, #135 x8, #185 x5, #225 x3, #235 x3, #240 x3,3,3

Behind the back #10 ball throw measured in meters: 9m,9.5m,9.5m,10m,9m

played around with a "indoor' stone 6lbs against a brick wall:

Standing x5

"indoor" LWFD 4kg: one-spin x4 against wall, no distance.

Biked 5.5 miles home
Facta non verba
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jc066 View Drop Down
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Joined: 6/21/18
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Points: 175
Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post Posted: 9/09/19 at 8:46am
8 Sept19

WU high legs, left and right leg swings, arm swings

OS Standing, left and right: x6, Glide x2

HWFD #56 2 spin x2
LWFD 2 spin x4

LH Full throw x 3
Facta non verba
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jc066 View Drop Down
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Joined: 6/21/18
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Points: 175
Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post Posted: 9/10/19 at 8:40am
9Sept19

WU leg swings inside and back and forth, air squat x5,arm circles.

Squat bar x10, #135 x5,5, #225 x5, #275 x3, #315 x2,2,2,2

Power Shrug #135 x8, #225 x8, #275 x5, #315 x5

Shoulder press Bar x5, #95 x5, #135 5x3

Cools down: back ext x5, pull up x3 (SLOW)
Facta non verba
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jc066 View Drop Down
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Joined: 6/21/18
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Points: 175
Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post Posted: 9/13/19 at 6:38pm
12sept19
WU: foam roll, air squat x5, bottom release push ups x5

Power Clean bar x5, 50kg x5, 72kg x3, 81kg x3,3
Deadlift 131kg x5,5,5
Facta non verba
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jc066 View Drop Down
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Joined: 6/21/18
Location: Victoria
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Points: 175
Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post Posted: 9/13/19 at 6:45pm
13sept19
WU: bike 2 min, foam roll, dowel dislocates , release push ups x8

behind the back throw #10lbs medical ball:10.5 meters, 9.75meters,10.2 meters

Trap bar Deadlift 65kg x5, 103kg x5, 152kg x 3,3,3,3

Suitcase carry,30meters per side : 44lbs, 53lbs

Bii curls: 50lbs x10 reps
Facta non verba
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jc066 View Drop Down
Senior Member
Senior Member


Joined: 6/21/18
Location: Victoria
Status: Offline
Points: 175
Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post Posted: 9/15/19 at 2:39pm
15sept19
WU leg swings, front to back and left to right. Behind the back stone throw

OS standing x7, wheel drill x3, glide x2

LWFD 2-spin x5
HWFD #42 2-spin x3
HWFD 2-spin x2

HH full throw x2
LH full throw x2
Facta non verba
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jc066 View Drop Down
Senior Member
Senior Member


Joined: 6/21/18
Location: Victoria
Status: Offline
Points: 175
Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post Posted: Yesterday at 7:23am
18Sept19
WU bike 2 min, foam roll, dowel dislocates, bottom release push up x8

Power Snatchbar x5, 50kg x5, 55kg x5, 59kg x3, 72kg x2, 76kg x2,2

Squats B.squat 70kg x5 Front Squat 70kg x5, B.squat 70kg x5 Front Squat 70kg x5
Back Squat 120 kg x 3

Bi curls 45 x 10, 50 x 10, 55 x8
Facta non verba
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