Tuesday, 22 December 2009
Monday, 21 December 2009
2x10 Jump Squat
3x10 KB Spike Swing @ 53# KB
Then:
1x (1-6) Pull-up Ladder
Then:
“Unworthy”:
So-named because it’s a variant of “Jonesworthy” and cooked up one day when someone felt the need to punish himself.
Squat: 80-40-20-40-80
KB Swing: 40-20-10-20-40
Pull-up: 20-10-5-10-20
Five rounds
1st round looks like: 80x Squat + 40x KBS + 20x Pull-up
2nd round looks like: 40x Squat + 20x KBS + 10x Pull-up
Then:
300sec FLR
300sec Dead Hang
Wednesday, 16 December 2009
Kettle bell training
*
*jerks
*long cycle
*cleans
*dead lift
*lunge
Lots of reps - great workout!
Monday, 14 December 2009
Warm up with medicine balls
Then:
4x10 KB Swing (one set each @ 35#, 44#, 53#, 70#)
Then:
5x5 KB C&J @ 2x53#
Then:
5x5 C&J @ 75-80%
Then:
Front Squat:
1x5 @ 50%
1x3 @ 60%
1x3 @ 70%
1x2 @ 80%
Try 1RM ...
Then:
5x1 @ 90%
Then:
Ski Erg 2000m @ easy pace to cool down or @ hard pace to "cool down"
Monday, 23 November 2009
10 minute Row @ Easy Pace
Then:
Back Squat:
4 reps @ 50% 1RM
4 reps @ 70% 1RM
4 reps @ 70% 1RM
4 reps @ 80% 1RM
Then:
Deadlift:
4 reps @ 50% 1RM
4 reps @ 70% 1RM
4 reps @ 70% 1RM
4 reps @ 80% 1RM
Then:
3x DL @ 85% 1RM +
5-6 Depth Jump
Five Sets, Full Rest between each Set
Then:
300sec FLR on Rings
Monday, 16 November 2009
3x10 Jump Squat
1x (1-6) Pull-up Ladder
Then:
3x Hang Clean +
5x Front Squat +
3x Jerk
One set @ 75#, Two Sets @ 95#
Then:
Work up to Front Squat 1RM
Then:
“Louder Than Ten” (Heavy):
5x Ball Slam @ 25# +
10x Push-up +
15x KB Swing @ 70#
Seven Rounds
Then:
Cool Down
Friday, 13 November 2009
Wednesday, 28 October 2009
Sunday, 25 October 2009
Wednesday, 21 October 2009
Monday, 19 October 2009
Warm up with Med Balls
Then:
Cauldron Work-up
Then:
6x Explosive Shoot & Press @ BB with 45# +
6x Pull-up
6 sets, rest as needed between each set
Then:
6x Weighted Lunge (3 each side) @ 70-75% Bodyweight +
10x Split Jump (5 each side)
Two rounds
Do three sets of two rounds
Rest one minute between each set
Then:
10x Whip Smash +
10m Rope Pull @ 50#
Three times non-stop
Friday, 16 October 2009
Tuesday, 6 October 2009
Friday, 2 October 2009
Tuesday, 29 September 2009
Monday, 21 September 2009
IVT
Tuesday, 15 September 2009
Thursday, 10 September 2009
The big 5!
BOSU Piston Press (pics here) @ 2x 44# KB (one rep with each arm counts as one rep) +
Goblet Squat @ 70# KB +
Pull-up +
Box Jump @ 24” box +
Deadlift @ 165#
10-9-8-7-6-5-4-3-2-1 reps of each
Monday, 7 September 2009
Saturday, 5 September 2009
Monday, 31 August 2009
Post-holiday smash up!
Saturday, 15 August 2009
10 minute Row @ Easy Pace
Then:
Dumbbell Complex:
6x Hi-Pull +
6x Bent Over Row +
6x Hang Clean +
6x FSPP +
6x OHS & SOTS +
6x Push-up & One Arm Row
Three Sets
Then:
“Jonesworthy” @ 53#
Squat/ KB Swing/ Pull-up:
80/40/20
64/32/16
48/24/12
32/16/8
24/12/6
12/6/3
Then:
Cool Down
Wednesday, 12 August 2009
KB madness!
Monday, 10 August 2009
Sunday, 9 August 2009
Citry 2 Surf!
Wednesday, 5 August 2009
Workout: “Tail Pipe” (normally done as Tag team, this is how to do it as an individual): Row 250m (roughly 50 seconds), set Interval rest period to last 50 seconds also KB Rack Hold @ 2x 53# KB (handles must touch) for duration of 250m Row Three rounds Then: BOSU Piston Press @ 2x 44# KB + Burpee 10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10 First round looks like 10x Piston Press + 1x Burpee Second round looks like 9x Piston Press + 2x Burpee |
Sunday, 2 August 2009
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
Wednesday, 29 July 2009
Saturday, 25 July 2009
1
7x Hang Snatch + 3x OHS @ 75# +
3:00 minute Row @ >800m pace +
90sec Rest
Two Rounds
Then:
5 minute Intermission (including 2nd-2min Rest period above)
2
10x Clean Hi-Pull @ 95# +
3:00 minute AirDyne (15sec Hard/15ssec “Less Hard”) +
90sec Rest
Two Rounds
Then:
5 minute Intermission (including 2nd-2min Rest period above)
3
10x Goblet Squat @ 70# KB +
3:00 minute Row @ >800m pace +
90sec Rest
Two Rounds
Then:
5 minute Intermission (including 2nd-2min Rest period above)
Tuesday, 21 July 2009
Monday, 20 July 2009
Friday, 17 July 2009
25x Box Jump @ 24” Box
Three Rounds
Then:
Cool Down
Workout:
All of the above
Then:
Ride (spin bike)
Warm up 10 min @ easy pace
Then:
20x 30/90 @ 110rpm/130rpm, light reistance
Then:
Cool down
Tuesday, 14 July 2009
6x Hi-Pull (DBs touch floor each rep) +
6x Hang Clean +
6x Front Squat Push Press +
6x OHS & SOTS Press +
6x Push-up & One-arm Row
Three sets, increase weight each set, i.e. 20#, 25#, 30#
Then:
Tag Team "Louder Than 666" (a variation on "Louder Than 10")
5x Partner Ball Slam (P1 slams ball to P2, alternate, 5 each) +
10x Burpee (alternate, 10 each) +
15x Two-hand KB Swing (15 each, partition as desired)
Six rounds
Then:
Team Rope Pull, 3-man team
10m Rope Pull & Sprint the rope to partner
10 pulls each, 30 total pulls per team
Then:
Med Ball Toss from inside squat rack
30, 20, 10 with balls weighing from 15-30#
Saturday, 11 July 2009
Dumbbell Complex:
6x Bicep Curl +
6x Military Press +
6x Hi-Pull from Floor +
6x Front Squat Push Press +
6x Bent Over Row +
6x Upright Row +
6x FSPP
Maximum number of rounds in two minute sets (try for three)
Four total sets resting one minute between each
Done for speed with strict form
Then:
Two minutes of:
5x Jumping Pull-up +
5x Dumbbell Push Press @ 30-50% BW
Five total Rounds, Rest one minute between each
Then:
25x Ball Slam @ 60# Ball
Rest as needed on way to 25 total reps
Thursday, 9 July 2009
1
10x Clean Hi-Pull @ 70% 1RM +
2:00 minute Row @ >450m pace +
2:00 Rest
Three Rounds
Then:
5 minute Intermission (including 3rd-2min Rest period above)
2
10x Front Squat @ 60% 1RM +
2:00 minute AirDyne (15sec Hard/15sec “Less Hard”) +
2:00 Rest
Three Rounds
Then:
5 minute Intermission (including 3rd-2min Rest period above)
3
25x Ball Slam @ 40#
Rest as needed on way to 25 reps
Thursday, 2 July 2009
Friday, 19 June 2009
strength training
Then:
6x2 Bench Press @ 80% 1RM (60kg)
Rest 2 minutes between sets
Then:
Work up to Heavy TGU
Then:
4x1 (each side) TGU @ 90% 1RM (24kg KB)
Then:
8x (20sec Sprint/10sec Rest) AirDyne
Rest 2 minutes
8x (20sec Sprint/10sec Rest) AirDyne
Wednesday, 17 June 2009
IWT
Workout:
1
7x Clean Hi-Pull @ 70% 1RM +
90-sec Row @ 1:45 pace +
2-min Rest
Three Rounds
Then:
5-min intermission (including 3rd-2min rest period above)
2
7x Hang Snatch + 5x OHS @ 70% Snatch 1RM +
90-sec AirDyne (15sec Hard/15sec “Less Hard”) +
2-min Rest
Three Rounds
Then:
5-min intermission (including 3rd-2min rest period above)
10x Back Squat @ 60% 1RM +
90-sec Row @ 1:45 pace +
2-min Rest
Four Rounds
Monday, 15 June 2009
Power Endurance
6 Way BB Complex (DL, Row, Hang Clean, Front Squat, Push Press, Back Squat, Push-up)
Two sets @ 40kg # (6 reps of each movement)
Two sets @ 70kg (DL) 50kg others # (6 reps of each movement)
Then:
Man-Maker +
30sec Ring Support
10-9-8-7-6-5-4-3-2-1 reps
Then:
P1: 20sec Whip Smash (with medicine ball)
P2: Rest
10 Rounds
Monday, 8 June 2009
"Berserker"
15x Cousins + 60 meter Bear Crawl + 15x Pull-ups +
10x Cousins + 60 meter Bear Crawl + 10x Pull-ups +
5x Cousins + 60 meter Bear Crawl + 5x Pull-ups
Then:
15x (20sec Work/10sec Rest) FSPP
Player must hold Barbell throughout (even during “Rest”)
See description of the Cousin here: http://www.gymjones.com/schedule.php?date=20051015
Tuesday, 2 June 2009
5 minute Various Carries
Then:
6x (Sandbag Clean + Sandbag Get-up) 32Kg
Then:
Work up to TGU 1RM 24kg KB
Then:
Front Squat @ 60 – 70% 1RM + 40kg
KTE +
30sec Plank
12-11-10-9-8-7-6-5-4-3-2-1 reps of each
Then:
Cool Down
Sunday, 31 May 2009
Thursday, 28 May 2009
Monday, 25 May 2009
Power-endurance training
2x5 Deadlift @ 50% 1RM
5x5 Snatch Grip Deadlift @ 75 – 80% 1RM
Then:
Front Squat @ 50% 1RM +
Ring Dip
10-9-8-7-6-5-4-3-2-1 reps of each
Then:
6x (15sec Sprint/45sec Active Rest) AirDyne
Thursday, 21 May 2009
IWT training
1
5x Power Clean + 5x Jerk @ 70% 1RM +
2:00 minute AirDyne (15sec @ 100rpm/15sec @ 70rpm) +
3:00 minute Rest
Three Rounds
Then:
5 minute intermission (including 3rd-2min rest period above)
2
10x Front Squat @ 50% 1RM +
2:00 minute Row @ >500m pace +
2:00 Rest
Three Rounds
Then:
5 minute intermission (including 3rd-2min rest period above)
3
15m Farmer Carry +
15m OH Carry
Eight Rounds
Saturday, 16 May 2009
Gym Jones strength workout
Six-Way BB Complex:
6x Deadlift + 40, 60, 70
6x Row +
6x Hang Clean + 40, 60, 60
6x Front Squat + 40, 50, 60
6x Back Squat + 40, 50, 60
6x Push Press + 40, 50, 60
6x Push-up
One set each @ 75#, 85#, 95#, 3 sets total
Then:
10x2 OHS @ 80% 1RM 28kg KB
Rest 3 minutes between
Then:
2x TGU (each) + 24kg
15m Flying Burpee +
15m Walk
Seven Rounds
oh man!
Wednesday, 13 May 2009
GYM Jones IVT
1
10x Accelerating Front Squat @ 45# BB & 40# of chain +
3:00 minute Row @ >800m pace +
90sec Rest
Three Rounds
Then:
5 minute Intermission (including 3rd-2min rest period above)
2
5x Front Squat @ 75 – 80% 1RM +
3:00 minute AirDyne (15sec Hard/15sec “Less Hard”) +
90sec Rest
Then:
5 minute Intermission (including 3rd-2min rest period above)
Monday, 11 May 2009
GYM Jones IVT
Workout:
1
7x Hang Clean + 7x Push Press @ 70% 1RM +
2:00 minute AirDyne (15sec Hard/15sec “Less Hard”) +
2:00 Rest
Three Rounds
Then:
5 minute intermission (including 3rd-2min rest period above)
2
5x Front Squat @ 80% 1RM +
2:00 minute Row @ >500m +
2:00 Rest
Three Rounds
Then:
5 minute intermission (including 3rd-2min rest period above)
3
60m Farmer Carry +
15m KB Bear Crawl +
15m OH Carry
3 sets, 1 minute rest between
Saturday, 18 April 2009
Gym jones trial
Workout:
3x20 Squat
3x10 Jump Squat
5x3 Knee Jump
Then:
10x Pull-up +
10x Push Press @ 45#
7 Rounds
Then:
6x3 Minutes of KB Work
1 minute Rest between each of the following rounds:
R1: One Hand Clean @ 45# (switch hands as needed)
R2: One Hand Jerk @ 40# (switch hands as needed)
R3: Right Hand Snatch @ 40#
R4: Left Hand Snatch @ 40#
R5: One Hand Swing @ 40#
R6: One Hand Swing @ 40#
Then:
Cool Down with Med Ball Toss
Saturday, 11 April 2009
Easter Hiking
Saturday, 4 April 2009
Iyengar yoga
Friday, 3 April 2009
Princes park
Monday, 30 March 2009
princes park
- 20 burpies
- 5x15 squats
- 20 burpies
- 4x5 pullups
- 20 dips
- 20 pushups
Saturday, 28 March 2009
Princes park
Sunday, 22 March 2009
Saturday, 21 March 2009
- 20 pullups
- 30 pushups
- 40 situps
- 50 squats
- 10 pullups
- 15 pushups
- 20 situps
- 25 squats
followed by 30x16kg KB clean and jerk
Wednesday, 18 March 2009
Friday, 13 March 2009
- 400m run
- 500m run
- 5 pull ups
- 5 ring dips
- 15 situps
Wednesday, 11 March 2009
Stanley, NW Tasmania
Beautiful spot, great view from the top across Bass straight
Sunday, 8 March 2009
Tuesday, 3 March 2009
*600mm box jump
*double unders
for 13'14''
Princes park
Saturday, 28 February 2009
climbing Mt. Arapalies
- zorro
- mantis
- megolomaniac
- Hope
- Sincerity
- Dunes (4 pitch)
--
Josef :)
Monday, 23 February 2009
*5 dead lift @ 60kgs
*10x long cycle (clean and jerk) Kettle bells @16kgs - both arms naturally
First time on the DL for about a month after I strained my back, concentrating on form as I do not want a repeat of last month. Form... form... form. I've learnt that the hard way.
Sunday, 22 February 2009
Sunday afternoon session in Princes park
*20 squats
*20 burpies
*1000m run
for 20'30''
3.2km run for 15'18''
Man it's dry in the park, we really do live in a desert...
Saturday, 21 February 2009
Bikram Yoga
Wednesday, 18 February 2009
Sport nutrition - Paleo V Block
Tuesday, 17 February 2009
fran
*thrusters 43kg (squat with bar overhead press at top)
*pullups (kips)
for 10'25'', and my quads feel it now
--
Josef :)
Sport nutrition
I have been doing a little bit of reading about nutrition, and there's alot of junk out there let me tell you. Great article at gymjones on protein and fat intake, inspired me to look a little more into it. It's very easy for us in the developed world to eat crap, we don't have to hunt or fight for it, and marketing campaigns bombard us with product after product. Robwolf also has a good spin on the whole paleo thing too, which to my understanding is 38 % protein, 39 % fat, 23 % carbohydrate by energy; as opposed to typical Western-diets of 16% protein, 49% carbohydrate, 34% fat by energy.