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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: |
Power Endurance |
| Description: |
Workout:
Row/Ride 10 min
Throw medicine balls
Then:
Javorek DB Complex (6x each of the following)
DL +
Bent-over Row +
Hi-Pull +
Push Press +
OHS & SOTS Press combo +
Push-up & One-arm Row combo +
3 sets, one set each @ 2x20#, 2x25#, 2x30#
Then:
Clean Hi-Pull (cluster set)
5x @ 70%
3x @ 80%
2x @ 85-90% +
4x 30/30 Row or Ski @ >150m per work interval
5-3-2 reps separated by only as long as it takes to add the plates
Rest a few minutes
Then:
Front Squat (cluster set)
5x @ 65%
3x @ 75%
2x @ 80-85% +
4x 30/30 Row or Ski @ >150m per work interval
5-3-2 reps separated by only as long as it takes to add the plates
Then:
Cool down
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| Notes: |
DB Complex, Hi-Pull, Front Squat, Row/Ski:
Johnny: HP @ 155, 175, 195, Ski: 151m, 154m, 153m, 152m, FS @ 145, 165, 185, Ski: 152m, 154m, 152m, 153m
Jason: HP @ 185, 205, 215, Ski: 170m, 165m, 157m, 156m, FS @ 185, 205, 225, Ski: 161m, 157m, 155m, 154m
Paul: HP @ 135, 155, 175, Row: 159m, 162m, 156m, 159m, FS @ 135, 155, 165, AirDyne (we didn't measure output)
John: Hang Clean Hi-Pull @ 115, 135, 155, Row: 150m, 152m, 151m, 153m, Accelerating FS using 75# of chain @ 145, 165, 185 (at top of lift), Row: 155m, 156m, 154m, 151m
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| Photo(s): |
The Ski Erg took its pound of flesh today ...
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| To learn more about today's event, view the members calendar. |
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