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Each day we post examples of the training done at Gym Jones. These
workouts are prescribed to individual athletes training for specific
objectives. Please view and use them accordingly.
To learn how the training here has evolved you may explore the
database of workouts, which extends back several years. Use the arrows
left and right of the month to navigate the timeline.
For more information and education join the Salvation Club or attend a seminar.
| Location: |
Gym Jones |
| Workout Type: |
Interval, Accumulation, Power, Strength, Endurance <90 |
| Description: |
Workout:
1) Front Squat @ 45# bar & 40# of chain, 8x 20-sec work, 10-sec rest. Athlete must work the entire 20 seconds but may put bar on rack during rest.
Rest 4 minutes (while partner is squatting)
2) Row, 8x 20-sec work, 10-sec rest, aim for >100m per work interval
Rest 4 minutes (while partner is rowing)
3) AirDyne, ARMS ONLY, 8x 20-sec work, 10-sec rest
Rest 4 minutes (while partner is “riding”)
4) Get-ups @ 35# KB, 4 minutes, non-stop
Workout:
1) 8x Front Squat @ 2x 26# KB + 60m Farmer Carry (do not set KBs down in between)
Four rounds
Rest, as needed
2) 100x Deep Squat @ 35# KB (straddle gap between boxes), Tag Team style, partition work as needed
Rest, as needed
3) 30/30 Box Jump (jump for 30 seconds, hold in bottom of Squat with thighs parallel to the floor for 30 seconds
Four rounds, score is total reps
Workout:
150x Target Ball, not timed
Workout:
1) 2 (8x Front Squat @ 2x 70# KB + 60m Farmer Carry, do not set KBs down in between) +
2 (8x Front Squat @ 1x 70# KB & 1x 53# + 60m Farmer Carry, do not set KBs down in between)
Rest as needed
2) 4 (8x Front Squat @ 2x 53# KB + 30m Farmer Drag (carry KBs, drag 95# of chain)
Rest as needed
3) Roller Board 8x 20-sec work, 10-sec rest @ #5
Rest as needed
4) 63x Pull-ups
Workout:
12x2 Hang Clean, one minute rest between sets
5x5 Deadlift @ 275#, two minutes rest between sets
Workout:
Ride Rollers: warm up 15 minutes, then 3x 12 minutes @ 90-95% LT, then cool down 10 minutes
Workout:
Front Squat, 5x 135#, 1x 205#, 5x2 @ 185#
Rest as needed
KB Snatch (Left and Right) @ 53# + Ring Pull-up
10-9-8-7-6-5-4-3-2-1 reps of each
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| Notes: |
Squat, Row, Ride, Get-up:
Josh = (Squat: 15,15,14,12,11,11,11,11), (Row: 107,108,104,100,99,100,97,104 meters), (Ride: 7,6,5,5,5,5,5,6 calories)
Tony = (Squat: 15,12,10,10,10,8,7,7,7), (Row: 109,104,103,100,100,95,90,90 meters), (Ride: 7,4,4,4,4,5,5,5 calories)
Squat, Drag, Squat, Jump:
Marti = 3:25 for Squat/Drag no other tasks timed or scored
Milda = 3:12 for Squat/Drag no other tasks timed or scored
Target Ball:
Janette (8# ball)
LisaR (6# ball)
Squat, Carry, Drag, Rollerboard, Pull:
John (Front Squat + Carry @ 2x 70#, then 1x 70# & 1x 53#), (Front Squat + Drag @ 2x 53#), Rollerboard score = 8 (lowest number in any 20-sec work period), Pull-ups 63
Sarah (Front Squat + Carry @ 2x 44#, then 1x 44# & 1x 35#), (Front Squat + Drag @ 2x 35#), Rollerboard score = 6 (lowest number in any 20-sec work period), Pull-ups 31
Hang Clean, Deadlift:
James (HC @ 175#)
Johnny (HC @ 145#)
Ride:
MFT
Front Squat, KB Snatch, Pull-up:
Logan (who realized when he hit the bottom, under the 205# that reps would not be done frm there ... discretion is still the better part of valor, and smart training)
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| Photo(s): |
John, being pulled apart
And transcending
Farmer Drag
But the harder fight was here
And here
The deceptively "entertaining" Roller Board
John thinking ahead to doing Pull-ups with "seasoned" lats
No quarter
Janette and LisaR
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