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.

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<<< March 17, 2009 >>> Location:   Gym Jones Workout Type:   Power Description:   Workout: DB Complex (thank you Javorek) 9x DL 9x Bent-over Row (back parallel to floor, put thumbs in armpits) 9x Clean Hi-Pull 9x Front Squat 9x Push Press 6x (6 each side) One-arm Snatch + One-arm OHS 69 total reps per Complex 1 set 25/30#, 1 set @ 40/45#, 1 set @ 45/50# Then: Work up to 85-90% of Snatch 1RM 10x2 Snatch @ 80-85% Rest plenty between sets Then: 2-minute Plank + 1 minute Instructor Payback Three rounds Notes:   DB Complex, Snatch: James: DB Complex @ 30#, 40#, 50#, Snatch: 8 sets @ 135#, 2 sets @145# Paul: DB Complex @ 25#, 40#, 45#, Snatch: 8 sets @ 107#, 2 sets @117# Javorek Complex Photo(s):   One-arm OHS: James said he'd much rather do more-than-twice-the-weight but use the barbell, which, of course, means we should be doing more of these. Javorek's DB complexes can be as easy or as difficult as one makes them. Effort counts.

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