SCHEDULE

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.

<<< January 15, 2009 >>> Location:   Gym Jones Workout Type:   Strength Description:   Workout: 6-Way BB Complex: 6x each of Snatch, OHS, Back Squat, Good Morning, Bent-over Row, DL, Pull-up 2 sets @ 75#, 2 sets @95#, rest as needed between sets, move non-stop within sets Then: 6x Lunge (barbell on back, heavy, 3 each side) + 6x Weighted Step-up/Hop @ 2x 30# DBs on 10” box (3 each leg) + 6x Split Jump (3 each side) 6 sets Then: Pull-up & Ring Dip (or Bar Dip) circuit: 10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10 Start with Pull-ups Notes:   Lunge, Step, Jump, Pull, Dip: Johnny: Lunge @ 135# Mike: Lunge @ 135# John: Lunge @ 165# James: Lunge @ 165# PaulS: Lunge @ 115# Photo(s):   Lunge No quarter

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