Tranning log: Jon Clarke
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Topic: Tranning log: Jon Clarke
Posted By: jc066
Subject: Tranning log: Jon Clarke
Date Posted: 6/21/18 at 12:35pm
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I have various paper-based training logs and journals, and instead of doing another paper one that gets jammed in a drawer some where I'm posting here. 20JUN2018 Morning gym training: warm up-2 min on assault bike plus foam roll WU: #70,100,120,150 indoor 'stones' ground to shoulder, 2 each side Sn grip high pull: #135 x 5, 155 x 3, 225 x 2 DL: brought up to #225, did a 5x5 with last 2 reps in each set w/ snatch grip Shoulder press/push: SP # 135 x5 SP #155 x3/ push press x2 SP*(#175 x1/ PP x2) x2 sets plus indoor 'stone'@#6 put right after Sit-up 2x 10 Russian twist 2 x10 Evening throwing: Standing stone x3 Standing w/ reverse x1 Full throw x3 Light hammer: 1 wind x1 2 wind x2 Full throw x1 (...aaaaand broke the handle!) ------------- Facta non verba |
Replies:
Posted By: jc066
Date Posted: 6/23/18 at 9:06am
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22jun18 WU bike 3min, foam roll and mobilization. Power snatch: bar x 3, 40kg x 5, 50kg x 5, 60kg x 5, 65kg x 3, 70kg x 2 Front Squats: 3x3@70kg Single hand row: #85 x5 both sides, #105x 5x3 sets Sit ups 2x 10 ------------- Facta non verba |
Posted By: jc066
Date Posted: 6/27/18 at 7:33am
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26JUN18 Did a 29km(18 mile) three day hike on the Juan de Fuca trail in BC, legs are SORE! Light day WU stat bike 3:00 min, foam roll plus dynamic movements Jumps box jump 3x1, depth jump 3x1, depth jump single leg alt 3x1, single leg box jump alt 3x1 Overhead squat Bar x5, 40kg x 5x2, 50kgx3 Bench Press Bar x 30, #135x 5, #205x5, #225x2( for 8 sets) ------------- Facta non verba |
Posted By: jc066
Date Posted: 6/28/18 at 9:54am
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27Jun18 WU with stone, underhand throws/overhead throws Throws Standing stone x1, standing stone with reverse x2,open stone (glides) x2 Sheaf #16 bag x6, no height standard Hammer Alternating light and heavy throws: X3 light, X3 Heavy ------------- Facta non verba |
Posted By: jc066
Date Posted: 6/29/18 at 7:32am
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28Jun18 WU bike, band stretch POWER CLEAN bar x 4, 40kgx5, 50kgx5, 60kgx5, 70kgx3, 90kg 3x3 Shoulder press Bar x12, 40kgx5, 50kgx5, 60kgx5 70kg x5 Cool down/stretch w/roller band and lacrosse ball  ------------- Facta non verba |
Posted By: TomLawrence
Date Posted: 7/01/18 at 9:37pm
Find a fenced tennis court and throw with your back to the fence or a baseball diamond and throw with your back to the backstop. At the very least it will give you something to eye-measure against, and it will put you in the practice of throwing at or over a vertical boundary. Tom ------------- Aim high. Stay hungry. |
jc066 wrote:Posted By: jc066
Date Posted: 7/02/18 at 10:17pm
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Thanks Tom! I don’t have/own a sheaf bag. Just borrow the Victoria games one. ------------- Facta non verba |
Posted By: jc066
Date Posted: 7/07/18 at 2:20pm
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7thJuly 2018 WU bike 3min, foam roll and leg swings Squat bar x5, 60kg x5, 100kg x5, 120x 2, 130 x 2x8 sets Push jerk bar x3, 50kg x 5, 70kg x 3, 90kg x 2x3 Banded hip and power position work for stone put. Various positions ------------- Facta non verba |
Posted By: jc066
Date Posted: 7/08/18 at 12:42pm
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8july2018 WU: A-drill, B-drill, Russian soldiers. UH throw x3, OH throw x3 BS standing throw x 3, full Throw x 5 Open stone full throw x3 Caber #80 x 5 full pick,carry and throw LWFD stand throw x 2, one turn x2 , full throw x 6 L. Hammer one wind x1, full throw x 8 Cool down: push wheel barrow with above (minus caber) uphill and sit is car with AC on  ------------- Facta non verba |
Posted By: jc066
Date Posted: 7/10/18 at 7:51am
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9th July 2018 WU bike, arm winds and dowel dislocates and swings Rotating lunge Bar x 5, 40Kg x5x 3sets Bench press Bar x 20, #135 x 5, #185 x 4, #225 x2, #230 x2 x5 sets Weighted Pull-ups BW@ #277 x5, 10kg x 4 x3 sets Weighted Sit up: #25 2x10 ------------- Facta non verba |
Posted By: jc066
Date Posted: 7/12/18 at 7:10am
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Afternoon WU bike and foam roll Power Clean: bar x5, 40kg x3x2, 50kg x3, 60kg x3, 70kg x3x3 Front squats: 70kg x 3, 100kg x3x3 Cuban press: #7.5 x 8 x2 sets Evening Stand stone #17 x5 Open glide with throw x3 LWFD #16 x 2 standing throw, X1 one spin #28 x3 standing #28 x 3 one spin #28 x 3 two spin HWFD #42 x3 one spin #42 x3 two spin #56 x2 one spin #56 x2 two spins Finished with LWFD x4 full throws ------------- Facta non verba |
Posted By: jc066
Date Posted: 7/17/18 at 7:56am
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16JUL18 WU Bike, dowel dislocates, leg swings, foam roll Deadlift Bar x 4, 60kg x 5, 110 kg x5, 120kg x 3, 150kg x2 x5 Push-press bar x 5, 50kg x5, 60kg x5, 70kg x3x3 Sit ups 2x10 reverse hypers 2 x7 Cool down; biked 3 km to the pool ------------- Facta non verba |
Posted By: jc066
Date Posted: 7/19/18 at 7:16am
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18July18 WU 3:00 min on bike, foam roll Jumps 30" box jump x5, 30" seated box jump x5, 18" single alt leg box jump x5, 18" weighted (#20)single leg alt Box jump x5 Hang Power Snatch 40kg x5, 50kg x4, 60kg x3, 70kg x2 Back squat 70kg x5, 100kg x4, 120kg x2, 127kg x2 Light Hammer winds w/ no throw x4 full throw x4 ------------- Facta non verba |
Posted By: jc066
Date Posted: 7/20/18 at 7:13pm
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20jul18 WU bike 3 min, dowel dislocates, 18” box step ups x5 per side Ground-to-overhead football bar x5, 45kg x5, 55kg x 5, 65 x 3, 85 x 2 Bench press bar x 20, #135 x5, #185 x 5, 225 x2, #235 x 2x8 Sit up s: 3 x10 ------------- Facta non verba |
Posted By: jc066
Date Posted: 7/22/18 at 7:28pm
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22 July 2018 WU: arm swings, jog 1 min, under hand throws with stone, o/h throws with stones BS standing x2, 80%throwx2, full throw x2 OS glide x3, modified SA x2 WFD alternated between HW and LW :Standing x 1, one turn x2, full throw x 5 Hammer alternated between heavy and light: one turn x1, 2 turn x2, full throw x3 Trying different enter styles: I use a dynamic entery like Matt dorettey, but tried how Matt Vincent throws. Also tried hammer boots for first time and fell twice : once on the practice winds, then again after my throw....although I must have thrown it like 160-170 ft just with the boots on .... WFH #56 x4, #42x 4, #28 x5, #21x 3 ------------- Facta non verba |
Posted By: jc066
Date Posted: 7/23/18 at 10:40pm
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23 July 2018 WU bike 3 min, foam roll and dowel dislocates Squat bar x5, 50kg x4, 70kg x3, 100 kg x3, 120kg x2, 145kg x1, 155kg x1, 175kg x1 Zercher Squat 70kg x3 x2, 100kg x3 Bench press bar x15, #135 x8, 185 x4, #225 x2, #245x 1, #265 x1, #275 x1, #290 x1 Back extension: x3 and weirdly my hyperextended knee started to hurt, so stopped Sit ups: 2x20 ------------- Facta non verba |
Posted By: jc066
Date Posted: 7/24/18 at 5:29pm
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24 july18 WU bike 2 min, foam roll Box jumps 24” x5 Shoulder press bar x8, #135 x 5, #155 x4, #165x 2, #185 x1, #200x1,#210x1,#135x5 Biceps dumbbell curls #45x8, #60x5 ------------- Facta non verba |
Posted By: jc066
Date Posted: 7/26/18 at 9:04am
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25 July 2018 Trained at home: WU by walking around making sure my kids had there helmets on #16 shot standing x4, w/reverse x2 , Open full throw x6 (w/alternating with left, 12 open throws total) Rode my bike to the baseball game towing my kids and back: 8km Summertime!.... ------------- Facta non verba |
Posted By: jc066
Date Posted: 7/27/18 at 10:16am
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26July2018 WU: Walked on treadmill 3 min, dowel dislocates, foam roll Deadlift bar x5, 70kg x5x2, 110kg x3, 140kg x3, 160kg x2, 170 x1, 175kg x1, 180x1, 186kg x1 Landmine backpulls: bar x8 per side, 20kg x5 /side, 40kg x 5/side, 50kg x3/side Cuban press: #7.5 x 5, #10 x 5, #12.5 x 5 ------------- Facta non verba |
Posted By: jc066
Date Posted: 8/08/18 at 4:35pm
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8 Aug 2018 Left knee injured. No big weight Squat bar x3, 40kg x3, 70kg x3 x3 Zercher squat: 70kg x3 x2 Push press 40kg x2, 70kg x2, 90kg x2, 95kg x2, 100kg x2 Incline bench #135 x8x3 Seated leg press #40 x 4 x4 per side Leg extensions #25 x4 x3 per side Evening throwing: BSStanding x2, w/ reverse x2 full throw x3 OS Full throw X3 LWFD Standing X1, 1-turn X1, 2-turn X3 LH 2 wind X2, full throw x3 ------------- Facta non verba |
Posted By: jc066
Date Posted: 8/14/18 at 6:37am
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13Aug18 End of throwing for this year for me. De-load week WU bike 2:00, foam roll, leg swings, bar squats x10 Squat bar x10, 77kg x 10 x3 , 86kg x 10 Bench press bar x10, #155 x 10 x3 Good mornings bar x10, 40kg x 10 x3 ------------- Facta non verba |
Posted By: jc066
Date Posted: 8/16/18 at 8:03am
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15Aug18 Still in a deload week Afternoon WU bike 2:00, foam roll, dynamic warm up; leg and shoulders Deadlift bar x5, #135 x5, #135 X 10 x10 Shoulder Press bar x4, 40kg x7, 50kg x 3 x10 Back extension: 3x8 Cuban press: #5 x5, #7.5 x 5, #10 x 5 Evening Throws Stone Standing x5, wheel drill/ one turn x4, full throw x5 Hammer #12 winds no throw x3, #12 2 wind x3, #16 Full throw x1 ------------- Facta non verba |
Posted By: jc066
Date Posted: 8/17/18 at 5:45pm
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17Aug18 Morning: hot and cold contrast on my knee at pool. See if helps speed healing. Afternoon WU bike 2:00, 5 pull up 10 push up 15 air squats, foam roll and dowel work Jumps: 19” box x5 Double box jump: 1st 19” 2nd 42” jumped on lower them immediately onto tall one, like jumping up stairs. 3 sets of 3 circuit hang snatch bar x5, 40kg x5, 50kgs x3, 60kg x3, 65kg x2x2 Push jerk bar x5, 40kg x5, 50kgs x3, 60kg x3, 65kg x2x2 Box Squats 65kg x3, 100kg x3 x2 Reverse hypers: 2x10 ------------- Facta non verba |
Posted By: jc066
Date Posted: 8/23/18 at 12:17am
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22Aug18 WU bike 2:00, foam roll, dowel dislocates Squat bar x5, 70kg x5, 110kg x3 , 140kg x2 x5 Clean pull 110kg x2 EMOTM, got to round 7 and torqued my back HARD! I now look like a f’d up question mark when I walk Perhaps I should eat a box of Oreos and see what happens.... ------------- Facta non verba |
Posted By: jc066
Date Posted: 8/25/18 at 12:27am
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24Aug18 Extra long warm up; assault bike 5:00, foam roll back and some legs, distracted band stretching Bench press bar x5, #135 x5 x2, #185x5,#225x3x3 Leg extension: #25 x5, #60 x8x3 Leg curls: #40 x5x3 Limped over to the pool and did hot/cold contrast; 5 min hot pool/ 2 min cold shower for 45 min ------------- Facta non verba |
Posted By: jc066
Date Posted: 8/28/18 at 12:22pm
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27Aug18 Extra long WU: Walk 6:30, foam roll, slow stretch Shoulder press Bar X5, used a split stance to take pressure off back: 40kg x5 50kg X5x4 Leg extensions: #40 X 5, #75 x8, #85 x8x2 Cross body KB clean: #15 x3 /side, #25 x3 /side ------------- Facta non verba |
Posted By: jc066
Date Posted: 8/29/18 at 5:46pm
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29Aug18 WU: 1min bike, 4 min walk, foam roll, dowel dislocates Cross body KB Clean #15 x5 per side Wheel drill, throwing x5 Rack pull bar x10, #95 x 5, #45 x 5 Box Squat BW x5 x2, #45 x5x2 Bench press bar x20, #115x 5 ,#185x5,#235 x3 x3 Cool down, distracted stretching ------------- Facta non verba |
Posted By: jc066
Date Posted: 8/31/18 at 11:13pm
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31Aug18 WU: 3:00 bike, foam roll, dowel dislocate, wheel drill x5, side KB clean Leg extensions: #90 x8x3 Leg curl: #60 x8x3 Bench press bar x25, 40kg x5, 70kg x5, 110kg x3 x3, 40kg x25 Post workout distraction stretch, mobility kB work ------------- Facta non verba |
Posted By: jc066
Date Posted: 9/04/18 at 9:05pm
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Sept 4 2018 WU walk 5 min, dowel dislocates, foam roll, cross body kB clean #18 x5 Shoulder press bar x5, 40kg x5, 50kg x5, 60kg x5, 70kg x5, 80kg x5, bar x 20 Super set: trip push down@#40 and preacher curls #50 3x8 Single hand farmer walk 50ft per hand: 24kg x 1 round, 30 kg x 1 round Hoffa pull: #27.5 per side x5 x2 ------------- Facta non verba |
Posted By: jc066
Date Posted: 9/05/18 at 5:13pm
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05sept18 WU: 4:00 walk, dowel dislocates, foam roll, wheel drill x6 Box squat bar x5, #65 x5, #95 x 5 Bench press bar x25, #135 x 5, #185 x5, #225 x5, #249.5 x 3x 3 Post workout hot tub! ------------- Facta non verba |
Posted By: jc066
Date Posted: 9/10/18 at 6:11pm
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WU 1 mile bike, foam roll, wheel drill x5, 2 spin drill x3 Squat :bar x5 worked up to 275x1 testing back Incline Bench: bar x20 working up to #205x5x5 Lateral hip raise x5x2 Single leg step up 5x2 ------------- Facta non verba |
Posted By: jc066
Date Posted: 9/13/18 at 9:11am
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12Sept18 WU:5 min walk, foam roll, dowel dislocates, full rotation foot drills x6 Overhead PressBar x5, 40kg x5, 50kg x5, 60kg x5, 70kg 5x5 Deadlift 70kg x5, tough to grab bar and was not moving fast, back was fine but ROM still limited. Pull ups: 3x5 Cuban press: 2x7@#10 ------------- Facta non verba |
Posted By: jc066
Date Posted: 9/15/18 at 12:05am
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14sept18 WU: walk 5 min, dowel dislocates, foam roll Snatch bar x3, 40kg x3, 50kg x3, 60kg x3, 70kg x3 Power clean 60kg x3, 70kg x3, 81 x3 Leg extensions #100 x8x3 Zercher sqaut: bar x5, 40kg x4, 60kg x4, 80kg x3 Trip push down, band: 3x8 ------------- Facta non verba |
Posted By: jc066
Date Posted: 9/16/18 at 7:39pm
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16 sept18 WU: jog 2 min, butt kicks, high steps, dynamic stretch BS alternate left and right hand standing throw x5, rh w/reversal x3 Open stone wheel drill x3, wheel drill w/reversal x2, full throw x3 LWFD #20 alt left and right stand throw x6, one turn LH&RH x4, 2 turn right hand x4 Checked out winter tires post throwing.... ------------- Facta non verba |
Posted By: jc066
Date Posted: 9/17/18 at 9:35pm
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17sept18 WU: walk 5:00, foam roll, wheel drill x5 Squat bar x5, 50kg x5, 70kg x5, 120kg x2, 126 kg x2x5 Bench press bar x20, #135 x 5, #205 x5, 100kg 5x5 DB shrugs #100 per side 3x3 Hoffa pull #35 2x8 per side ------------- Facta non verba |
Posted By: jc066
Date Posted: 9/21/18 at 8:34am
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20 Sept18 WU: Walk 4:30 min, foam roll, dowel dislocates Shoulder pressBar x5, 40kg x5, 50kg x5, 60kg x5, 73kg 5x5 Pull ups: 5x3 Wheel drills x4 full throw drills x3 ------------- Facta non verba |
Posted By: jc066
Date Posted: 9/24/18 at 7:29pm
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23sept18 WU: jog 2 min, butt kicks, a-drill, b-drill BS stand throw x3, full w/reverse x5 OS wheel drill x4, full throw x3...looked as bad as I felt Light hammer1 wind x3 w/o blades, 2 wind with blades x5 ------------- Facta non verba |
Posted By: jc066
Date Posted: 9/24/18 at 7:49pm
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24 sept 2018 WU 2 min bike, leg swings and air squats x5 squats bar x5, 60kg x 5, 100kg x 5, 120kg x 2, 126kg x5x5 Back extension 4x5 Power shrug 100kg 3x3 ------------- Facta non verba |
Posted By: jc066
Date Posted: 9/27/18 at 10:56am
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26Sept18 WU: Walk 2min fast, uphill. empty bar complex x3 Deadlift60kg x 5, 100kg x5, 120kg x4, 137kg 5x3 Back is feeling better! Over head press Bar x10, 40kg x5, 50kg x 5, 60kg x5, 70kg x3, 77kg 5x3 Biceps curls: #45 x10, #50 x10 ------------- Facta non verba |
Posted By: jc066
Date Posted: 10/01/18 at 1:35pm
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30Sept18 WU: Jogging 2min,butt kicks, A-drill, B-drill, leg swings Light hammer one wind x3, two wind x3, full throw x4 Heavy hammer one wind x2, full throw x4 WOB #42 x5...and broke the WOB at the attachment loop.  ------------- Facta non verba |
Posted By: jc066
Date Posted: 10/08/18 at 10:07pm
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1Oct18 Bike foam roll jumps and wheel drill Squat work up to 5x5@125kg Bench work up to 5x5@95kg Tri pushdown: 3x5@#45 ------------- Facta non verba |
Posted By: jc066
Date Posted: 10/08/18 at 10:10pm
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3 Oct 2018 WU: bike foam roll dowel dislocates Shoulder press work up to 5x5@70kg Deadlift work up to 5x5@130kg Pull down 3x8@#60 ------------- Facta non verba |
Posted By: jc066
Date Posted: 10/08/18 at 10:12pm
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5Oct18 WU: bike dowel dislocates foam roll Power snatch work up to 5x3@71kg Power clean work up to 3x3@81kg Back extension x8x3 ------------- Facta non verba |
Posted By: jc066
Date Posted: 10/08/18 at 10:15pm
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8oct18 WU bike 2 min, dowel dislocates foam roll Bench press work up to 5x3@#225 Squat work up to 5x3@134kg ------------- Facta non verba |
Posted By: jc066
Date Posted: 10/11/18 at 9:18am
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10Oct18 WU bike 2 min, dowel dislocate, foam roll Deadlift60kg x5 working up to 140Kg 5x3 Shoulder pressbar x5 working up to 74Kg 5x3 Croc row #100@ 5/side, #105@ 5/side ------------- Facta non verba |
Posted By: jc066
Date Posted: 10/13/18 at 2:02am
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12Oct18 WU walk 3min, foam roll, dowel dislocates, 24” box jumps x3 power snatch worked up to 74kg 5x3 power clean & jerk 84kg 3x3 Back extension 3x8 ------------- Facta non verba |
Posted By: jc066
Date Posted: 10/14/18 at 12:49pm
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14Oct18 WU looked at the rock, did a arm circle and then threw BS stand x1, w/reverse x3, full throw x3 OS wheel drill x2, modifies SA x3, full throw x2, glide x1 LWFD stand x1, 2-spin x7 alt left and right L.Hammer 1-wind x2, full throw x6 ------------- Facta non verba |
Posted By: jc066
Date Posted: 10/19/18 at 9:57am
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17Oct18 WU 2 min bike, foam roll, dynamic warm up Shoulder presswarm up to work weight, 77kg@5x3 deadlift warm up to work weight, 145kg@5x3 bar shrug 5x3@120kg Hoffa pulls #42 5 reps/side, 3 sets ------------- Facta non verba |
Posted By: jc066
Date Posted: 10/25/18 at 2:27pm
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23Oct18 WU bike 2 min, foam roll Squat Work up to 5x1@147Kg Bench Press work up to 5x1@109kg Hoffa pull: 3x8 @ #45 per side static ab holds on ball: 10sec on/10sec off. for 2 min ------------- Facta non verba |
Posted By: jc066
Date Posted: 10/26/18 at 2:22pm
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25Oct18 WU Walk 4 min, dowel dislocates, foam roll Shoulder press work up to 5x1@81kg Deadlift work up to 5x1@153kg Zercher squat 3x5@70kg Lat pull down #120x5, #140 x5x2 Foot work drills: 1- and 2-spin WFD w/#18 kettlebell (for load) ------------- Facta non verba |
Posted By: jc066
Date Posted: 10/30/18 at 3:58pm
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29Oct18 WU assault bike 2:30 min, air squats x5 Power Snatch up to 60kg x 5x2 Power Clean work up to 81kg 4x2 Safety squat bar : #145x4, #195 x3 x2 Biceps curls #30x12,#45x10,#50x8 ------------- Facta non verba |
Posted By: jc066
Date Posted: 10/30/18 at 4:03pm
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30Oct18 WU bike 2 min, dowel dislocates, foam roll Snatch 40kg x3, 50kg x3x2 Close grip snatch 50kg x2x2 Clean pull 50kg x3, 80kg x 3x2 Push press: 50kg x5, 80kg x3, 90kg x 2 Push Jerk: 95kg x 2 Russian twists w/ cable: #10 x5 per side ------------- Facta non verba |
Posted By: jc066
Date Posted: 11/05/18 at 10:40am
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02Nov18 WU bike 2 min, foam roll, dowel dislocates Power snatch40kg x 3, 50kg x3 Power clean50 kg x3, 60kgx3 Overhead Squat 60kg x4 x2 Tri push-down 3x8 @#35 ------------- Facta non verba |
Posted By: jc066
Date Posted: 11/05/18 at 10:44am
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04Nov18 BSStand throw x4, w/reverse x3, full throw x2 OS wheel drill x4, full rotate throw x3, glide x1 #42 WFD 1-turn x2, 2 turn x4 Light hammer 1 wind x2, 2-wind x2, full throw x4 ------------- Facta non verba |
Posted By: jc066
Date Posted: 11/06/18 at 2:05pm
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05Nov18 WU Walk 3 min, foam roll, wheel drill, bar SQ's and bar SP Squatwork up to 128Kg 5X5 Bench press work up to #205 5X5 Pull ups 3x5 bicep curls #45@8x2 ------------- Facta non verba |
Posted By: jc066
Date Posted: 11/13/18 at 9:11pm
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13 nov18 WU bike 2 min, foam roll, dowel dislocates Squat workup to 150kg x5 x3 Jump squats: 70kg x5 20(X)tempo Bench press worked up to #225 5x3 Pull ups: 4x5 Reverse hyper: 2x8 ------------- Facta non verba |
Posted By: jc066
Date Posted: 11/15/18 at 6:18pm
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15nov18 Walk 3:30 min,foam roll, dowel dislocates shoulder press worked up to #165@5x5 Deadlift worked up to 140 kg 3x3 Shoulder shrugs 110kg@ 5x2 ------------- Facta non verba |
Posted By: jc066
Date Posted: 11/19/18 at 6:38pm
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19nov18 Squat Work up to 145kg x5 x3 Bench press Work up to 109kg 5x3 Back extension: 8x5 Croc row: #105 x5 x2 ------------- Facta non verba |
Posted By: jc066
Date Posted: 11/21/18 at 6:08pm
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20nov18 WU bike 2min, foam roll, dowel dislocates Power clean 50kg 3x2, 60kg 3x2 Trap bar Deadlift work up to 148kg 5x3 Shoulder press work up to 78kg 5x3 Circuit: 5 rounds 10 sit ups 5 pull ups 5 back extensions ------------- Facta non verba |
Posted By: jc066
Date Posted: 11/25/18 at 12:31pm
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25 nov18 WU jogging butt kicks, sprints BS standing throw WU x3, full throw x5 OS wheel drill x3, mod SA x2, full throw x5 LWFD standing x3, 1-turn x3, 2-turn x5 ------------- Facta non verba |
Posted By: jc066
Date Posted: 11/26/18 at 5:19pm
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26nov18 WU dowel dislocates, air squats, pull ups Squat worked up to #335@ 5x1 Bench press worked up to #255@5x1 Reverse hyper: #25@3x5 Back extensions 3x5 ------------- Facta non verba |
Posted By: jc066
Date Posted: 11/27/18 at 10:31pm
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27 nov18 WU bike 2 min, foam roll, dynamic stretch Pwr Snatch #105 x5 x3 Shoulder press worked up to #185@5x1 Deadlift worked up to #345@5x1 Zercher squat #135@5x3 Abs and bias circuit: Arm curl 35,40,45,50 Sit-ups x10 after arms ------------- Facta non verba |
Posted By: jc066
Date Posted: 11/29/18 at 4:30pm
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29Nov18 WU: foam roll, dowel dislocates #100,#120 – indoor ‘stone’ floor-to-shoulder circuit x5 w/ 2min rest Safety bar squat bar x5, #175 x 3, #265 x3 x2 Hoffa pull: #40 x8, #45 x8, #50 x8 Hollow rocks 2x10 ------------- Facta non verba |
Posted By: jc066
Date Posted: 12/04/18 at 8:39pm
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4 Dec18. De-load week WU 2min bike Squat: 4x10@80kg Bench press: 3x10@60kg Back extensions 3x8 Stretch out the back and legs ------------- Facta non verba |
Posted By: jc066
Date Posted: 12/07/18 at 4:39pm
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7dec18 WU 2min bike, foam roll, dowel dislocates Shoulder press 44kg @ 3x10 Deadlift 84kg @ 3x10. SP and DL done as super-set Back extension 3x8 Power shrug 110kg 3x5 done as superset Leg extensions: #100 x3x8 Reverse hyper 3x6 GHD Sut ups 3x5 done as superset Stretch out and crack my own back ------------- Facta non verba |
Posted By: jc066
Date Posted: 12/11/18 at 8:58pm
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11Dec18 WU bike 2 min, walk 1.5 min dowel dislocates and foam roll Power snatch 40kg 3x2, 50kg x3 Squat worked up to 113kg 5x3 Bench press worked up to 95kg 5x3 Back extension 8x6 ------------- Facta non verba |
Posted By: jc066
Date Posted: 12/14/18 at 5:08pm
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12dec18 WU bike 3 min, foam roll, dowel dislocates Deadlift worked up to 100kg@12x3 Shoulder press 54kg @ 12x3 5X rounds of: Biceps curl: #35,40,45,50 x5 each arm Sit ups:10 Pull ups: x5 ------------- Facta non verba |
Posted By: jc066
Date Posted: 12/14/18 at 5:13pm
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14 dec18 Warm up: walk 3:45 min foam roll Low back stretch: both sides x4 Cat-camel:x5 Hip stretch x4 each side Banded good morning 10x3 Banded hip mobility x4 each side KB Squat 3x5@#44 Seated foot tap drill over KB x10x2/leg KB single leg balance to high knee 10x2/leg ------------- Facta non verba |
Posted By: jc066
Date Posted: 12/16/18 at 12:18pm
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16dec18 WU strides, but kicks, toe touch’s, leg swing x5 per side Standing throw alt left and right x4 w/#16 stone OS #16 stone x5 Heavy Hammer 1-windx2, 2-wind x2, full wind x3 ------------- Facta non verba |
Posted By: jc066
Date Posted: 12/18/18 at 5:40pm
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18dec18 WU jog 1 min, foam roll, dowel dislocates, push ups Pwr Snatch #85x 3, #135 x3, 71kg 6x2 Saftey Box Squat 88kg 10x2 Incline bench #205 3x3 KB toe touch to upright #35 5x2 ------------- Facta non verba |
Posted By: jc066
Date Posted: 12/24/18 at 9:43am
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21dec18 WU 2 min bike ride, foam roll, dowel dislocates power clean #135 x3, #185 10x2 Deadlift #245 10x3 Indoor “stone” puts, #6 x5 after every other set DL ------------- Facta non verba |
Posted By: jc066
Date Posted: 12/24/18 at 9:48am
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23dec18 WU jog, butt kicks, high strides, leg swings BS standing x3, w/reverse x5 OS S.Africaan throw x2, full throw x 3 LWFD one-turn x3, two-turn, x5 ------------- Facta non verba |
Posted By: jc066
Date Posted: 12/27/18 at 4:07pm
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27Dec18 WU row 1min, foam roll, dowel dislocates Saftey Bar Squat worked up to #298 8x2 bench press work up to 70 kg plus 20lbs chains each side 8x3 Sit ups 5x3 Cuban press #7.5 @3x5 ------------- Facta non verba |
Posted By: jc066
Date Posted: 12/31/18 at 3:18pm
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31Dec18 WU bike 2:30 min, foam roll, dowel dislocates, rotation lunges Power Snatch #95x 2, #145 2x5 Shoulder press #95x5,#135 5X5, superseted with: Front Squat #135 5X5, Indoor ‘stone’ ground to shoulder: #100,120,150 x5 ------------- Facta non verba |
Posted By: jc066
Date Posted: 1/02/19 at 5:53pm
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2Jan19 WU:bike 7 minutes to the gym ~1.5mi, foam roll, dowel dislocates Incline bench work up to #205 5X5 Conditioning: Death by squat EMOM SQUAT BW #290 w/Saftey squat bar to box. Round number is also rep number Made to round 5, then finish untimed x3,x1 Squat Stretch and losses back, long way home ~7 mi ------------- Facta non verba |
Posted By: jc066
Date Posted: 1/04/19 at 5:59pm
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4jan2019 WU Bike 2:30, foam roll, dowel dislocates Pwr Clean #95 x3, 50kg x3, 60x3, 70kg x3, 92kg 2X3, Deadlift x1 into power shrug x5: 92kg, 110kg x3 sets Sit ups: 10x3 Back extension: 3x5 ------------- Facta non verba |
Posted By: jc066
Date Posted: 1/06/19 at 8:44pm
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6Jan18 WU a drill, b drill, butt kicks, stone throw two hand BS standing x5, w-/ reverse x5 OS mod South African x3, full throw x3, glide x3 Light Hammer one wind x1, full throw x4 WOB Alt left and right #52 x5 ------------- Facta non verba |
Posted By: jc066
Date Posted: 1/07/19 at 9:17pm
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7Jan19 WU bike 1.5 miles, foam roll, dowel dislocates Pwr Snatch bar x3, 50kg x3, 53kg x3, 57kg x3 Squat 120kg x 2,2,2,2,2,2,2 with one minute rest between sets Push Press 70kg x2, 80kg x2x5 Bike home long way; 6.5 miles ------------- Facta non verba |
Posted By: jc066
Date Posted: 1/08/19 at 4:37pm
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8Jan19 WU bike 2 min, foam roll, dowel dislocates Trap bar deadlift work up to #266 3x5 Pull down #210 3x5 Seated row #185 x5, #210 x5 x5 Hoffa pull #50 5X5, per side Sit ups 3x10 ------------- Facta non verba |
Posted By: jc066
Date Posted: 1/11/19 at 8:14pm
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11Jan19 WU bike 3 min, foam roll, dowel dislocates, indoor #120 stone floor to shoulder x3 Jumps, single leg, 15" box x3 sets of x5 reps per side Front squat: work up to 105kg 5X5, Bench press: work up to #245 5X5 4kg LWFD indoor throws against wall, x5 ------------- Facta non verba |
Posted By: jc066
Date Posted: 1/15/19 at 10:51am
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14Jan19 WU Bike 2:30 min, foam roll, dowel dislocate Power clean & push press50Kg x3, 60kg x3, 70kg x2 Squat work up to #355 5x2 Stretch and crack the back ------------- Facta non verba |
Posted By: jc066
Date Posted: 1/16/19 at 6:24pm
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16Jan19 WU Bike 2mi, foam roll, dowel dislocates Power snatch #95 x3 (2), #145 x3, 70kg x2, 73kg x2x4 Power shrug 116kg x5x5 Shoulder press bar x5, 50kg x5, 60kg x4, 70kg x3 x2 Biceps curls: 45,50,55 x 5reps per side Sit ups 3x10 ------------- Facta non verba |
Posted By: jc066
Date Posted: 1/21/19 at 5:31pm
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19jan19 WU run 1 min, butt kicks, a drill, b drill, side crosses BS standing x3, with reverse x5, OS mid SA x2, full throw x3 LWFD one spin x2, 2 spin x5 ------------- Facta non verba |
Posted By: jc066
Date Posted: 1/21/19 at 5:38pm
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21jan19 WU bike 2:30, foam roll, dowel dislocates Power Clean bar x5, 50kg x5, 60kg x4, 70kg x3, 80kg x3, 87 kg x3, 109kg x2x3 Clean Pull 122kg x3x3 Squat 70kg x5, 110kg x5, 130kg x3, 155kg x2, 175kg x1, 155kg x2, 130kg x3, 110kg x 3, 70kg x5 ------------- Facta non verba |
Posted By: jc066
Date Posted: 1/24/19 at 10:02pm
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22jan19 WU bike 2 min, dowel dislocates, foam roll Incline Bench worked up to #185 5X5, Leg extensions: #130 8x5 Seated row: #60 5X5, with a 221 tempo Bench press work up to #205 5X5, Back extension: 5x3 ------------- Facta non verba |
Posted By: jc066
Date Posted: 1/28/19 at 3:11pm
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27jan19 WU skipping, a drill, b drill, tin soldiers ,stone work BS standing x3, w/ reverse x5 OS Full throw x7 HWFD #42 standing x3, one turn x3, two turn x4 ------------- Facta non verba |
Posted By: jc066
Date Posted: 1/31/19 at 10:39pm
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30Jan19 Bike 2:30 min, foam roll, dowel dislocates, cat stretch the back, a and b drill Squat bar x5, 70kg x5, 110kg x4, 140kg x3, 160kg x2 x8 sets Chaotic oscillating Bench press bar x20, #135 x5, hung a #25 KB with blue rubber band on each end, Weight was #185, but acceleration and balance was changed as kettle bell weight was moving in six axis. Tempo was 221, with long pause letting the mass move around at top. Curls #50,60,70 all x5‘s Seated Tricep push: #50,#65 x8’s Back extension: 8,8,8 Sit ups 10,10,20 ------------- Facta non verba |
Posted By: jc066
Date Posted: 2/05/19 at 9:35am
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3Feb19 WU jog 2min, high kicks, butt kicks , arm circles,stone drills BS standing x3, w/reverse x5, OS glide x6, rotational x2 LWFD standing x1, 1-turn x3, 2-turn x6 ------------- Facta non verba |
Posted By: jc066
Date Posted: 2/05/19 at 9:40am
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4Feb19 WU bike 2 min, foam roll, dowel dislocates , air squats and push ups Squats 120kg 3x5 Deadlift 120 3x5 Shoulder Press50kg x5, 60kg x4, 73kg x3, 70kg x5, 60kg x7 ------------- Facta non verba |
Posted By: jc066
Date Posted: 2/12/19 at 5:14am
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11feb19 WU bike 2:00, foam roll, dowel dislocates, box jumps 3x2, single leg jumps x5 Squat work up to 165kg x 2,2,2,2,2,2 Chaotic oscillating Bench press bar x15, #135 x5, #135+16kg KB per side: 4x3 Standing Hoffa pull: #17.5 x5 per side x3 Cable rotation pulls: #17 x 5x3 ------------- Facta non verba |
Posted By: jc066
Date Posted: 2/13/19 at 6:13am
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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! ------------- Facta non verba |
Posted By: TomLawrence
Date Posted: 2/13/19 at 12:35pm
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Shoveling can be good sheaf training!
------------- Aim high. Stay hungry. |
Posted By: jc066
Date Posted: 2/15/19 at 10:12pm
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Indeed! ------------- Facta non verba |
Posted By: jc066
Date Posted: 2/15/19 at 10:19pm
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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 ------------- Facta non verba |
Posted By: jc066
Date Posted: 2/19/19 at 1:34pm
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10FEB19 ------------- Facta non verba |
Posted By: jc066
Date Posted: 2/19/19 at 1:37pm
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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 ------------- Facta non verba |
Posted By: jc066
Date Posted: 2/21/19 at 8:25am
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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 ------------- Facta non verba |
Posted By: jc066
Date Posted: 2/25/19 at 11:54am
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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! ------------- Facta non verba |
Posted By: jc066
Date Posted: 2/26/19 at 7:47am
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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 ------------- Facta non verba |
Posted By: jc066
Date Posted: 2/26/19 at 8:38pm
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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 ------------- Facta non verba |