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.

<<< July 22, 2010 >>> Location:   Gym Jones Workout Type:   Power Endurance Description:   Workout: Throw medicine balls, 10 minutes Then: DB Complex, 6x each of the following: Deadlift Bent-over Row (back parallel to floor) Hi-pull (from floor) Front Squat Push Press + Push-up with One-arm Row Split Jump (3 each side with DBs in hand) Three sets, increase weight each set: 20#, 25#, 30# Then: 2x Hi-Pull/ 1x Power Clean/ 2x Jerk @ 70% (Jerk) + 30 seconds Quickstep Every 90 seconds for six minutes (4 sets) Rest one minute Then: 3x KB Swing/ 3x Headcutter @ 60-70# KB + 30 seconds Box Jump on 20-24" box Every 90 seconds for six minutes (4 sets) Rest one minute Then: 5x Front Squat Push Press @ 135# + 30 seconds Ski Erg Every 90 seconds for six minutes (4 sets) Then: Cool down Notes:   Clean, Jerk, Quickstep, Headcutter, FSPP, etc: James: Hi-Pull/ Clean/ Jerk @ 155#, KBS/ Headcutter @ 70# Johnny: Hi-Pull/ Clean/ Jerk @ 135#, KBS/ Headcutter @ 60# Jason: Hi-Pull/ Clean/ Jerk @ 165#, KBS/ Headcutter @ 70# Paul: Hi-Pull/ Clean/ Jerk @ 135#, KBS/ Headcutter @ 60# Photo(s):   Paul overpowering the Hi-Pull. And why not let go of the bar? The work has been done so let it go. It never gets any easier. You just cover more distance in the allotted time.

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