Gym Jones - Schedule - November 5, 2009

Gym Jones - Schedule - November 5, 2009: "Workout:
Power Clean/ Front Squat/ Jerk Complex
3/3/2 reps of each
One set @ 75#
One set @ 95#
Two sets @ 115#
Two sets @ 135#
Then:
Front Squat:
3x3 @ 80% 1RM
1x2 @ 90% 1RM
3x2 @ 110% 1RM"

Power Endurance

Gym Jones day 10/16/09

“Tag Team” (Variant):

P1: bike 250m

P2: KB Rack Hold or Slosh Pipe Four Rounds

(Two rounds with KB, Two Rounds with Slosh Pipe)

Then:

“Tag Team” (Variant):

P1: One minute Step-up @ 20”

Box P2: KB Rack Hold or Slosh Pipe Four Rounds

(Two rounds with KB, Two Rounds with Slosh Pipe)

Big 55

Big Five 55” (Variant):

Piston Press on Bosu @ 2 x 26# KB + Pull-up + Deadlift @ 185# or tire flip + Box Jump @ 18” Box + burpee

10-9-8-7-6-5-4-3-2-1 reps of each

Ball Slam

Ball Slam @ 20# ball +
Step-up @ 2x 26# KB in rack position

Sit ups
50-40-30-20-10 of each (one-count on the Step-ups)

Then:
30-sec bike "sprint" +
2x Rope pull+

12 kg KB pistons

Six Rounds

Then:

Rope Climbs

Thrusters

Sit-ups 10 30 50
KB Thrusters 10 30 50
Push-ups 50 35 20

Fastest time

J @ 35lb 16:03

Joh@ 52

Jo @ 115

M @ 65

Clean Squat Jerk

30 work 30 rest for 10 minutes

Clean-squat-Jerk

12 minutes

5 front squat @ 80% body weight

10 push presses @ 50% body weight

Max reps: 11

"F" those Bear Crawls!

Ride the bike 10th of a mile while partner holds the slosh pipe. X 10

KB Complex: 6x Snatch + 6x OHS + 6x Back Squat + 6x Good Morning + 6x Bent-Over Row + 6x Deadlift Then: 20x OHS
60m Bear Crawl + 20x Pull-up + 30x Front Squat + 60m Bear Crawl + 15x Pull-up + 40x Back Squat + 60m Bear Crawl + 10x Pull-up + 50x Air Squat + 60m Bear Crawl + 5x Pull-up

KB Swing Ladder:
15-12-10-8-5

Pull 10m + 10x Pull-up Five total sets

3x TGU (3 each side) + 60sec FLR

KTE +ring dips ladder 6

Strength Slosh Pipe

Workout:
10 minute Run
Then:
3x20 DL @ 30% 1RM
3x20 DL @ 30% 1RM off 4” Box
Then:
60x TGU @ 25# KB
40x TGU (KB Upside Down) @ 25# KB
Then:
300sec OH Slosh Pipe Hold

4 Rounds

Modified from GYMJONES

Power Endurance

Workout: 10 minute Row @ Easy Pace

Then: 45 seconds at each of the following stations, 15 seconds to switch between each: AirDyne + FLR on Rings + Rope Pull/Sprint @ 60# + OH Slosh Pipe Hold + Split Jump + Wall Sit + KB Swing @ 53# + Dead Hang Three Rounds

Then: Cool Down

See Gymjones.com Sept 25.

Power Endurance

Workout: 10 minute Row @ Easy Pace

Then: 45 seconds at each of the following stations, 15 seconds to switch between each: AirDyne + FLR on Rings + Rope Pull/Sprint @ 60# + OH Slosh Pipe Hold + Split Jump + Wall Sit + KB Swing @ 53# + Dead Hang Three Rounds

Then: Cool Down

See Gymjones.com Sept 25.

Strength

3x10 Squat
3x10 jump
2x5 tuck jump

6 x
high pull
bent over row
push up + one arm
clean
FSPP
OHS


Power cealn
OHS
Dl
3x5 @ 60 %

Strength

Power Clean
Jerk
Hang Clean
30/30 for 10 min.

6x sandbag get up
10 split jump
5 rounds.

Louder than 10

10 minute Run @ Easy Pace

“Louder Than 10”

5x Ball Slam @ 20# Ball

10x Push-up

15x KB Swing

Eleven Rounds

Power Endurance

Warm up
3x20 Squat 2x10 Jump Squat 2x 20/40 Frog Hop (20-sec Hop, 40-sec rest)

Then
BB Complex, 6x each of: Straight-leg DL + Hang Clean/Front Squat/Push Press (combo lift) + Split Jump (6 each leg) Two sets @ 75#, one set @ 95#, one set @ 115#

or
30m Farmer Carry + 10x Weighted Lunge + 30m Farmer Carry + 9x Weighted Lunge + 30m Farmer Carry + 8x Lunge, etc Use KBs or DBs, hold in Rack Position for Lunge, do not set KBs down, ever !!!!!

Cool Down: Burpee Pull-up pyramid 1-6-1

Kettlebell Warning Light

"Warning Light"

5x Body-builder & Pull-up combo + 20-meters of Farmer Lunges with 2x 53# KB + 20-meters of Bear Crawl Maximum number of rounds in ten minutes

*GJ Body-Builder defined: set up below the pull-up bar, drop into a Plank, do 2x Push-ups, do 2x Spread Eagles, do 2x Push-ups, then jump up to a Pull-up = one rep

Max rounds
J-4
J-5

See: gymjones.com

Wall balls and Kettle bells

6 High Pulls
6 Bent Over Row
6 Hang Clean
6 FSPP Front Squat Push Press
6 OHS Over Head Squat
6 Push up with row

3 Rounds

then 150 Wall balls.

Double Unders & TGU

Double-under

for 2 minutes
Sit-up for 2 minutes
Double-under for 90 secondsSit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds

Then
6x TGU (3 each side) + 60sec FLR Five Rounds

Partner

4 rounds

P1: 30 count KB
P2: Plank

4 rounds

Cool Down Chandeliers.

Dead 25

Deadlife 25 2x10

50 2x5
60 2x5
70 3x3
80 5x2
90 % 4x1
MAX 4x1

21-15-9

Dips, pushups and situps.

3:14 JN
2:39 JC

Tail Pipe

3x20 Squat 3x10 Jump Squat 2x5 Tuck Jump

Then: "TailPipe": P1: Row 250m P2: KB Rack Hold @ 50# KB & 55# KB Three Rounds Two Sets, Rest 10 minutes between attempts


Then, Later: 2x (1-6) Pull-up Ladder

Then: 30/30 Push Press

Big 55

KB Piston Press
Goblet Squats
Box jumps
Dips
Deadlifts
10-9-8-7-6-5-4-3-2-1

BIg

Jump

25 high knee jumps
10 KB swings
25 m farmer carry
10 Burpees


4 -30/30
Frog jumps s: 10 J:16
Split jumps s:11 J:10
High knees s:8 J15

20 push presses
20 stepups
20 good mornings
3 rounds.

Back at it

10 back extensions
10 KB swings
10 Atomic Situps
10 TGU
15 m bearcrawl with 8 lb dumbells
3 rounds

20 pushups
20 dips
walk 30 m
3 rounds

Tabata

Squats
Sit-ups
Push-ups
Planks

S: 9 7 9 11
D: 7 11 5 20
H: 11 9 15 20
J: 10 10 15 20

jumps

45 Jumps
45 KB cleans
45 Dips
45 Jumps

30 minute run-3/ walk

1 minutes rounds

20 1 minutes rounds

5 chest presses
10 push ups
15 squats

30 walk/run 2 mintues

Presses

KB Presses:
Shoulder Press 1 1 1 1
Push Press 3 3 3 3
Push Jerk 5 5 5 5

15 lb, 26lb, 35 lb, 44lb

J: 35lb
H: 44lb

25

25 Swings
25 Sit-ups
25 Back Extensions
25 Squats

4 rounds

10 Halo
10 OHS
10 Windmill
10 Deck Squat
10 TGU
10 Burpees

2 rounds

Time
12:30

Big 55

Burpees
KB Deadlifts
KB Goblet Squats
Pushups
Box Jumps

10 9 8 7 6 5 4 3 2 1

Thrusters

Sit-ups 10 30 50
KB Thrusters 10 30 50
Push-ups 50 35 20

Happy Birthday

Warm up: lunges

8 one-minute rounds:
5 box jumps
10 atomic sit-ups
15 KB two handed swings

Windmills and Turkish Get-ups

Warm up:

20 lb ball throws

Skill: Windmills and Turkish Get-ups

8 minutes: KB swings, one-hand, RTW, 8's, windmill and Turkish get-ups.

Cool Down: KB sit-ups 10, chandeliers 30, KB sides 30

Jonesworthy

Squats 80 64 48 32 24 12

KB Swing 40 32 24 16 12 6

Push ups 20 16 12 8 6 3

Time 18:36

Tag Team

P1: 30 kb swings
P2: Push presses
p3: Plank hold

4 rounds.

8lb weights
15 and 26 kb

Tabata

Tabata:
Squats
Sit-ups
Push-ups
Planks

J: 480 reps (lowest reps 8,9,6,20 sec)
H: 422 reps (lowest reps 7,5,8,10 sec)

The Tabata workout is a high-intensity interval training cycle of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest, repeated without pause 8 times for a total of four minutes. Your score is calculated by how many lifts/jumps/whatever you do in each of the 20 second rounds. The round with the smallest number is your score.
In 1996, Dr. Izumi Tabata studies conclusion was that just four minutes of Tabata interval training could do more to boost aerobic and anaerobic capacity than an hour of endurance exercise.

How effective can just 4 minutes of exercise be? Come and try it with us!

Wake Up Call

300m + 50 back extensions + 50 sitsups

Rounds: 3

Kettlebell Routine

KB RTW, 10 each direction
KB 8, 10 each direction
KB One-hand Swing, 10 each arm
KB Standing Halo, 10 each direction
KB Two-hand Swing and Step, 4x 15m


Then:
P1: 4x10m run
P2: plank hold

Then:
5 mile walk

15lb Kettlebell

Lunge It

Lunges 4 x 15m
Lunges + farmer carry kettlebell 4x 15m
Lunges + weights overhead kettlebell 4x 15m
Box jumps 6 x4
Box jumps 6x5
Box jumps 6x8

Weights 2 3lbs.
Box 9 inches

Time: 1:15