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Tranning log: Jon Clarke |
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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30Sept19
WU foam roll, dowel dislocates, bottom release pushups x8 Power Snatchbar x5, 50kg x5, 60kg x3, 70kg x3, 74kg x2, 77kg x2 shoulder pressbar x5, 50kg x5, 70kg x3 (x2 push press) Push press100Kg x2,2 Suitcase carry, 35 meters: 97lbs out and back. |
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Facta non verba
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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1Oct19
WU bike 2 min, foam roll, dowel dislocates #10 ball throw 9m, 10m, 9.5m, 9m Trap bar Deadlift 65 kg x5, 110kg x5, 145x3, 165kg x 3,3,3 Pull ups 5,5,5 Back extension 5,5,5 Biceps curl x8: 45,50,55 Cuban press x5: #5,#8,#10 |
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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3OCT19
WU Foam roll, dowel dislocate Bench Press Bar x15, 135 x7, 185 x5, 210 x5, 255 x3, 265 x3 Power Clean 95 x3, 95 x3, 161x2 Clean Pull:215 x5 |
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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6Oct19
WU arm swings, leg swings, x5 air squats, x8 PU Ran a friend through all the events as a training event. OS Standing x6, Glide x3 LWFD 2-spin x4 LH full throw x3 Sheaf #20 no height standard, x6 left and right |
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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7Oct19
WU bike 2 min, foam roll, dowel dislocate, #12 med ball high axe chop 5/side. Squatbar x5, 70kg x5, 110kg x3, 140kg x3,3,3,3 110kg x3, 70kg x3 Front squat. Behind the back #12 med ball throw, in meters: 8.68, 9m |
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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9Oct19
WU Bike 2min, foam roll, dowel dislocates Power Snatch bar x5, 50kg x5, 60kg x3, 70kg x3, 74kg x2, 77kg x2 Power Shrug, snatch grip 77kg x3, 100kg x3 Deadlift 100kg x5, 120kg x5, 150kg x3,3,3,3 Shoulder Press #95 x5, 50kg x5, 60kg x5, 70kg x5, 80kg x4 (failed on last rep) |
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Facta non verba
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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15Oct19
WU 2 min assault bike, foam roll, dowel dislocates Behind the back med ball throw, #10 in meters 8.68m, 13m, 12.5m Squat bar x5, 70kg x5, 100kg x5, 120kg x3, 150kg x2, 159kg x2, 150kg x2, 120kg x2, 100kg x2, 70kg x2 (F.Squat) Bar x3 (ovhd squat) Sit ups, 20,20 |
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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17Oct19
WU assault bike 2 min, foam roll dowel dislocates power snatch 50kg x5, 59kg x3, 70kg x3, 76kg x2 Trap bar Deadlift 145lbs x5, 235lbs x5, 320lbs x3, 370lbs x3, 415lbs x 2,2 320lbs x2, 235lbs x2 Bench Press bar x20, 135lbs x5 , 225lbs x5, 245lbs x3, 250lbs x3,3,3 |
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Facta non verba
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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20Oct19
WU Shoulder press, #16 stone x8/side, OSstanding left and right alt x8, glide x4 LWFD 2-spin x6 HWFD 2-spin x3 |
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Facta non verba
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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21Oct19
WU foam roll, dowel dislocates Power Clean#95 x3, #95 x5, #160 x3,3,3 Stand press to overhead Squat W/KB, left and right 24kg x2, 28kg x2, 30kg x2 3 rnds, no time: 10 bottom release push up 5 pull ups 10 bi curls |
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Facta non verba
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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23Oct19
WU assault bike 2 min, foam roll, dowel dislocates Squat Bar x5, 60kg x5, 100kg x3, #295 x3, #315 x2, #365 x2, #385 x1, #405 x1 Behind the back med ball throw, #10 in meters: 13, 13, 10 Hanging Leg tuck: 3,3 |
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Facta non verba
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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27Oct19
WU a drill, b drill, butt kicks OS standing x4, glide x2 LWFD two-turn x3 Sheaf alt left and right : no height x8 |
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Facta non verba
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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28Oct19
WU bike 2min, foam roll, dowel dislocates Overhead Squat bar x5, #95 x3, 50kg x3, 73kg x3 Shoulder press bar x5, #95 x5, 50kg x5, 73kg x5 incline bench bar x15, #135 x8x3 |
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Facta non verba
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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31Oct19
WU 2min adult bike, foam roll, dowel dislocates, brpu x7 Power snatch bar x5, #95 x5,50kg x5, 60kg x3, 70kg x2, 77kg x5, Deadlift #70kg x5, 100 kg x5, 130 kg x3, 150kg x2, Hi curls 45x8,8 Edited by jc066 - 11/02/19 at 3:08pm |
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Facta non verba
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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3Nov19
WU; arm swings, push ups x8, air squats x5, toe touches x4, #16 stone press left and right OS Standing x5, Mod SA x5, Glide x3 LWFD 2-turn x6 LH full throw, alt left then right x5 HH Full throw x3 LHFull throw x3 |
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Facta non verba
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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6th nov 2019
WU adult bike 2 min, foam roll, dowel dislocates, bottom release push up x8 #10 med ball throw in meters: 9.3, 14.88, 16.18 Squat bar x5, 70kg x5, 100kg x5, 120kg x3, 150kg x3,3,3 |
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Facta non verba
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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7nov19
WU assaults bike 2 min, foam roll, dowel dislocates Power Shrugs 50kg x5(2nd set at full speed x3), 72kg x5, 100kg x3 Incline press bar x9, #135 x5, #225 x3,3,3 Back extension: x8 Barbell shrug, 3 sec hold at top: x8 |
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Facta non verba
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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14nov19
WU bike 2 mi, foam roll, dowel dislocates Snatch 135lbs x3,3,3 70kg x2,2 Squat Saftey bar bar x5, 80kg x3, 130kg x2,x2,x2 Back extension: 8,8 Cuban press 5lbs x5, 8lbs x5 |
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Facta non verba
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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20nov19
WU assault bike 2 min, foam roll #12med ball throw in meters 9.3, 10.4, 12.3, 9.5 Squat bar x5, 70kg x5, 100kg x3, 120kg x3, 140kg x2, 150kg x2, 160kg x1 Single leg step up jumps: left and right 3,3,3 Shoulder press bar x5, #65 x5, 50kg x5, 59kg x5, 70kg x3, 79kg x3, 83kg x3 |
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Facta non verba
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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24Nov19
WU leg swings, arm swings, air squats OS standing x5, glide x5 LH 1-turn x2, full throw x4 |
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Facta non verba
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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25nov19
WU assault bike 20-10r x4 rnds, foam roll, dowel dislocates. Trap bar Deadlift 65kg x5, 106kgx5, 135kg x3,3,3 106kg x3, 65kg x3 bench press bar x5, 135# x5, 225# x 3, 235# x 3, 225 x3, 135 x8 wide grip 71lbs x30 meters left and right suitcase carry |
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Facta non verba
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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26nov19
WU assault bike 2min, foam roll,dowel dislocates Shoulder +Push press 95# x5, 50kg x5, 60kg c5, 70kg x5, 80kg x3 20min elliptical machine |
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Facta non verba
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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29nov19
WU assault bike 2 min, foam roll, dowel dislocates, bottom release push up x10 #10 med ball throw 9.32m, 13m, 12m Power Snatch #95 x5, 50kg x3, 60kg x2, 70kg x2 Assault bike 20sec On-40sec Off for 10rnds |
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Facta non verba
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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30Nov19
Hill hiking 4.4km walk, 416m elevation gain, 95 min |
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Facta non verba
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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03December 2019
WU assault bike 2min, foam roll, dowel dislocates Squat bar x5, 70kg x5, 110kg x3, 140kg x3, 143kg x3,3,3 Pull ups : 3,3,3 Bench press bar x15, #135 x 5, #225 x3, #245 x3, #275 x 1, one and done today |
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Facta non verba
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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5Dec19
WU assault bike 2 min, foam roll, dowel dislocates Box jumps 24” x3, 30” x3, 40”x3, single leg 12” x3 per side Trap bar Deadlift 75kg x5, 115kg x5, 156kg x3, 179kg x2, 156kg x3, 115kg x3, 75kg x5 Shoulder press #95 x5, #135 x5, #155 x5, #185 x2, #205 x1, #225 x0(fail) Cuban press: #5x4, #8 x5, #10 x5 Russian twist: #35 x7,7 |
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Facta non verba
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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9Dec19
WU Assault bike 1min, foam roll, dowel dislocates indoor LWFD 4kg KB thrown against a wall, no distance. one turn x2, two turn x2 Dan John Deadlift challenge #315 2 rep EMOTM 30min Wu #135 x5, #225 x5, #315 x2: first 10reps where ok but strong, mid 10reps were good power and good position, last 10 reps got really sloppy @ 25min,had to fight for good form and power till the last! |
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Facta non verba
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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13Dec19
WU assault bike 1min, foam roll, dowel dislocates Bench Press bar x20, #135 x8, #205 x5, #255 x2,2,2 #205x3, #135x5 Zercher squat: #135 x 5, #185 x3,3,3 indoor open stone #6 12m, 13m, 10m, 10m |
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Facta non verba
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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16Dec19
WU 15 air squats, 15 push ups, dynamic stretch's Squats bar x5, #135 x 5, #225 x5, #315 x3, #335 x3, #360 x2,2,2, #335 x2, #315 x2, #225 x2, #135 x2 Pull ups: 3,3,3,3 Bi-Curls: 45 x10, 50x10 |
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Facta non verba
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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22Dec19
WU Arm swings, hip mobility OS Standing x 3, full throw x4 glide, alt left and right all throws Lots of talking and end of year BS-ing. |
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Facta non verba
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