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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: 12/24/19 at 9:28am
23Dec19

WU assault bike 1 min, foam roll, dowel dislocates

Power Snatch bar x5, 50kg x3,55Kg x2 60kg x2, 70kg x2, 74kg x2, 77kg x2, 81kg x1

SSBS75kg x3, 125kg x2,2,2,2

Hoffa pulls: Left and right #18 x10, #30 x8

Sit ups: 30,10
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: 12/31/19 at 11:04am
29Dec19

WU throw football for 4 min, arm swings

OS Standing x5

LWFD 2-spin x4

HWFD #56 1-spin x1, 2-spin x1(fail!)

end of practice and the year!
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: 1/03/20 at 10:06am
2Jan2020

WU Assault bike 2 min, 10 push ups, dowel dislocates

Power Clean Bar x3, #135 x 3, #165 x 3, #185 x2, #195 x2 +jerk, #205 x2 +jerk

Standing shrugs:# 45 x10, #50 x8, #65 x8, #80 x8

Bi Curls:#45 x8, #50 x8

Post workout stretch: pin wheel, crossovers, hammy stretch
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: 1/10/20 at 11:56am
7Jan2020

WU Assault bike 2 min, dowel dislocates, 8x push ups

Deadlift bar x3, 70Kg x5, 100kg x5, 120kg x3, 143kg x3,3,3, 120kg x3

Bench press Bar x6, 70kg x5, 70kg+20kg chains x5, 85kg+20kg chains x5,5,5, 70kg x3

10min stretching
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: 1/17/20 at 8:29am
16JAN020

WU 2 min Assault bike, dowel dislocates

Med Ball throw #10 in meters: 9.3, 10.5, 11.78, 13

Power Snatch 50kg x3, 54kg x3, 70kg x2,2

Deadlift 70Kg x5, 100kg x5, 120kg 3x5
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: 1/17/20 at 8:31am
13JAN2020

WU assault bike 2 min, dowel dislocate

Squat bar x5, 70kg x5, 100kg x5, 120kg 3x5

Post stretch, pinwheel, hammys, hips
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: 1/21/20 at 8:21am
20JAN2020

WU Assault bike 2 min, dowel dislocates

Squat Bar x5, 70kg x4, 100kg x4, 120kg x4, 150kg x4

Bench Press bar x5, #135 x4, #185 x4, #225 x4, #275 x2

Pull ups: 4,4,4,4
Suitcase carries 20m per side: 88kg x4 super-setted with Pullups
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: 1/24/20 at 9:02am
23Jan20
WU Assault bike 1:30min, dowel dislocates

Deadlift bar x3, #145 x5, #235 x5, #325 x4,4,4,4

Shoulder pressBar x5, #95 x5, 50kg x5, #135 x5, #155 x 4,4,4,4

Cuban press: #5 x5, #8 x5

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: 1/27/20 at 2:19pm
26JAn2020
WU Bike 5 miles to practice, squats x5, arm circles

OS Standing left and right x6, glide x3, Mod SA x1, Full throw x1

LH one turn x1, full throw x 1+1 injury pulled a rib muscle

Biked home 5 miles
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: 1/29/20 at 10:29pm
28jan20
WU assault bike 2min, dowel dislocates ,push ups x10

Box jumps 24” x6, 24”x 6, 32”x3, 32”x3

Med ball throws #12x 9m, 10m, 12m, 13m
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: 1/29/20 at 10:33pm
29jan20
WU assault bike 2min, foam roll, dowel dislocates

squat bar x5, #135 x5, #225 x5, #275 x4, #315 x2,2,2

Biceps curls: 45,50,55 x8 for each
Shoulder press: bar x10, #135 x5
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: 2/06/20 at 6:38pm
4feb20
WU assault bike 2min, dowel dislocates, foam roll

Trap bar deadlift bar x5, 155 x5, 245 x5, 325 x3, 345 x 3,3,3 , 325 x3, 245 x3, 155 x3

Land mine press bar x5, 10kg x5, 15kg x5, 20kg x5, 25kg x5

Pull-ups : 5,5,5,5
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: 2/06/20 at 6:42pm
6th feb 2020
Assault bike 2min, foam roll, dowel dislocates

squat bar x5, 135 x5, 225 x5, 275 x5, 315 x3,3,3 225 x3 , 135 x3 plus x5 shoulder press

Incline bench press bar x5, 135 x5, 185 x4, 225 x3, 235 x3,3,3. 225 x2, 135 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: 2/11/20 at 5:25pm
9thfeb2020

WU a-drill, b-drill, butt kicks and skips

OS standing x5, glide x2, full throw x2

LWFD 2spin x4

HWFD 2 spin x2

LH Full throw 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: 2/11/20 at 5:32pm
11th feb 2020
WU assault bike 1min, foam roll

Power Snatch bar x5, 34kg x3, 50kg x3, 60kg x2, 70kg x2,2
Plus indoor ‘stone’ #6 no measurable

Bi curls 45x 8,8,8
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: 2/21/20 at 11:56am
21Feb20
WU assault bike 2min, dowel dislocates, foam roll

Med ball throws #12x 9m, 10m, 12m, 13m

Trap bar deadlift bar x5, 155 x5, 245 x5, 325 x3, 360x 3,3,3 , 325 x3, 245 x3, 155 x3

Land mine press bar x5, 10kg x5, 15kg x5,5,5

Pull-ups : 5,5,5

Edited by jc066 - 2/21/20 at 1:05pm
Facta non verba
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 2/24/20 at 7:28am
Landmine presses. Good, good....  they pay off in stone putting, in my opinion.

Tom

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: 2/25/20 at 11:07pm
23feb20
WU, a drill, b drill, leg swings , arm swings

OS standing left and right: x3, full spin x2, wheel drill x2

LH: first hammer went skipping down the road, 90deg to where is should have!!!
Second one was ok, one wind
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: 2/25/20 at 11:10pm
25feb20
WU assault bike, 1min, foam roll, dowel dislocates

Power Snatch bar x4, 50kg x3,3 60kg x3,3 70kg x2,2

Squat bar x3, 70kg x3, 110kg x3,3,3

Cuban press : #5,#8 x5
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: 2/28/20 at 9:43am
27th Feb 2020

WU: Walk 10 min to the field carrying hammer

Light Hammer 1-wind x1, Full throw x5 alt left and right

Cool down: walk 10 min back home carrying hammer
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: 3/02/20 at 6:50pm
1mar20
WU bike 5 miles :a drill, b drill Russian soldiers x5, arm swings

OS Standing x5, wheel drill x3, full throw x3

LWFD 1-turn x2, 2-turn x6

LH 1-wind x1, 2-wind x1, full throw x5

Cool down: bike 5 miles home
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: 3/02/20 at 6:54pm
2mar20
WU assault bike 1min, foam roll, dowel dislocates

Front squat 135 x5, 185 x5, 205 x3,3

Shoulder press 95 x5, 135 x5, 155 x5,5
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: 3/06/20 at 11:12pm
4thMar20
WU assault bike 1min, dowel dislocates

Power Snatch bar x3, 50kg x3, 60kg x3, 70kg x3, 73kg x2, 75kg x2, 77kg 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: 3/06/20 at 11:14pm
6mar20
WU assault bike 1min, dowel dislocates

Trap bar Deadlift 73kg x5,5 123kg x5, 173kg x2,2,2

OS #6 indoor x5
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: 3/09/20 at 1:44pm
8 Mar20

WU Jogging, A Drill, B Drill, Butt kicks, Air squats, leg swings, sprint

OS #16 Standing x4, open throw x4

HWFD #56 2-turn x3

LWFD 2-turn x4

LH full throw x4

HH full throw 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: 3/22/20 at 7:36pm
15mar20
WU a drill b drill butt kicks air squat

OS standing x5, full throw x5

HWFD 2-turn x5

LWFD 2-turn x7

LH alt left and right throws 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: 3/22/20 at 7:39pm
19mar20
Run 1/2 miles

LH alt left &right x7
Facta non verba
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