WORKOUT: 

10 minute warmup: bike, row, ski, or jog

5x Forward and back bear crawl

10x shoulder dislocates (PVC) 

10x air squats 

10x good mornings 

Work to a back squat heavy single :

5x @ 35% Theoretical 1RM

3x @ 55% T11RM

2x @ 75-80% T1RM

1x 85-87% T1RM

1x 93-95% T1RM

Then 5×1 attempts at a 1RM

Rest 3-5 minutes between sets 

No more than 5-6 top end sets 

Work to overhead press heavy single

5x @ 35% Theoretical 1RM

3x @ 55% T11RM

2x @ 75-80% T1RM

1x 85-87% T1RM

1x 93-95% T1RM

Then 5×1 attempts at a 1RM

Rest 3-5 minutes between sets 

No more than 5-6 top end sets 

3x MAX Pull ups 

3×10 Kneeling Plate rotation (10 reps each side

10 minute row or ski 40 seconds easy / 20 seconds hard

3x (15x incline DB fly + 12x DB pullover + 8/8 Burt Reynolds)

10×10 Bench Press 

Superset with 

10×10 Pull Ups 

1 minute rest after each set of bench and each set of pull ups

Circuit: 4 wounds

8x Incline DB Press @ 4010 Tempo

12x Face Down DB Row @ 3010 Tempo

12x Renegade Row (L+R – 1 rep)

Standard warmup

Then

6-way BB complex

6x reps of DL, bent row, hang clean, FS, PP, BS, push-up

Start empty BB and increase weight for 3 rounds

Then

20x calorie row

20x T2B/K2E

20x weighted step-up @ 30/15# DB’s (10x es)

4 rounds for time

Then

3×30 banded face pull/Rhomboid pull

3×15 russian twist

3×20 reverse hyper

Then

4x 1:30 plank/1:00 rest

This workout was completed as part of our member GPP program.

Warm Up with 10 minute Cardiovascular Effort @ Easy Pace +

Foam Roller +

3×10 Air Squat +

3×10 Shoulder Dislocate

3×10 Good Morning @ PVC

3×10 OHS @ PVC +

3×10 Push-Up +

2x20yd Lunge

Then

2:00 minute ATP Walk

Then

Warm Up with Some Light Back Squats

Then

2x Back Squat @ ~70% +

30yd Prowler Push @ Moderate Weight +

Rest 2 minutes

Six Blocks

Then

10x Hammer Curl to Press @ 2×10-20# DBs +

10x Single Arm Bent Over Row @ 30-40# (Per Arm) +

100m Ski @ Fast Pace +

Rest 2 minutes

Four Blocks

Then

“Cool Down”

This session was taken from a training plan written to support the pre-season of Downhill/ Trail Racing.

This is the first session from the first week of our new training Phase on Gym Jones Movie Prep online team. German Volume Training . 10×10 Back Squat with 1 min rest today . The rest is important and will affect the weight. there is a huge difference between a 1 minute rest and a 3 minute rest… so select the weight relative to the rest… should be around 50% 1 RM but be conservative week 1!

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10 Minutes Easy Cardio (Bike Preferred to get blood flow to the legs)

3 x ( 5 x Wall Squat + 1 Min Weighted Plank + 5 x Jump Squat)

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10×10 Back Squat, 1 minute rest

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4 Rounds:

8 Reps Per Exercise @4010 Tempo unless noted. “Rest” 2 mins Between Rounds – Perform 2 Min Active Recovery Cardio to flush out the Legs.

1: Leg Press Or Sissy Squats
2: Bulgarian Split Squat 8/8
3: Barbell Calf Raises @2010 Tempo x 30

Standard warmup

Then

3×10 DB halo

3×10 banded pull-apart

3×15 KB RDL

5:00 bike warmup

Then

5x pull-up

10x GS

15x KB swing

20x cal echo bike

4 rounds for time

Rest to recovery then

10:00 EMOM

3x Power clean @ 60% 1 RM

Then

3×15 pavlov press (es)

3×20 dead bug

3×10 birddog elevated knee

POWER ENDURANCE

“Mikkos Triangle”

Warm Up – Mobility

2 x Worlds Greatest Stretch

2 x 20 second Deadhang + 5 Scapula pull ups

2 x 30:30r DB Press / Rest in OH Postion

Then

Prep + Prime

30 second Row / Ski / Bike Erg ( Tough effort )

10/10 Kettlebell Windmills

40m Dual KB Rack hold @ 2 x 16 / 24kg

3 Rounds – Change Erg every round

Main Workout – Mikkos Triangle

40 Minute EMOM

1) 8/10  Calorie Ski

2) 8/10 Calorie Row

3) 8/10 Calorie Bike Erg

4) Rest

+ 2 Calories every round

If you cannot complete the round -2 calorie off until you can.

#SENDIT

S w/u

–

BB complex: 4x of each

DL + BR + HC + FS + PP + BS

3 sets @ increasing weight

–

10×3 Sumo DL @ 60% + 25% bands

*chase each set with 1x seated box jump

–

4×12 Front sqt @ 50% 1RM

2min rest 

–

4×10 hyper

4×10 bb hip bridge

–

6x30m Trap bar farmers carry

POWER ENDURANCE

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Warm up with 2k row, ski, 10 min airdyne or 1..5 mile run

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3×5 Wall Squat

3×10 Air Squat

3x15m Walking Lunges

3×20 Push Up

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Prep for DB Work: Practice dumbbell hang power cleans, thrusters, and step overs

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21-15-9

DB Thruster @ 2×35# DBs +

Burpees

Rest 2:00

15-12-9

DB Hang Power Clean +

Pull Up

Rest 2:00

12-9-6

DB Step Overs (16″ Box) +

Box Jump (Same Box)

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Core Finisher

30 sec FLR +
30 sec rest +
30 sec Side plank right +
30 sec rest +
30 sec Side plank left +
30 sec rest +
10x v ups
30 sec rest

3 Rounds

5 minutes any cardio

3x /(5x wall squat / 10x bar or PVC only overhead squat / 12x reverse lunge from platform @ bodyweight)

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Back Squat 

4×4 @ 85% (increase weight from last week) 

2-3 minutes rest between sets. 

Go for a 4RM PR! 

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Front Squat 

3×6 @ 75% 

2 mins rest 

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3 Rounds:

10 x DB Thruster + 20 Stride Heavy Farmer Lunge + 30 DB Floor Wipers

On Completion “Cash Out” with a 50 Cal Sprint on Bike

Use Same DBs through sequence . Suggested weight 50/35lbs

POWER ENDURANCE

5min row/ski/bike

2min belt squat march

Crossover symmetry activation

–

1x power clean + 1x front sqt + 2x PP

8 sets @ increasing weight

–

Warm up PP to 70%

–

10x PP @ 70% +

1000m ski + 15x PP @ 60% + 1000m ski + 20x PP @ 50% + 1000m ski

For time

–

100x facepull

100x triceps push down

–

400m sled drag

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This training session was completed by in house members currency in the middle of a power endurance phase

Warm Up

500m Ski 

Mobility Work

2 Rounds 

5/5 Reverse Lunges

10 KB Swings

Then 3 Rounds

6/6 KB Clean to Press

2min Ski (2k pace) 2min rest

4 min Rest between rounds

Then 3 Rounds

12 Goblet Squats

2min Ski (2k pace) 2min Rest

Then 4 Rounds 

5/5 Windmills

40 Band Pull Aparts

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Can be done with partner as a you go I go routine

Warm Up with 5 minute Cardiovascular Effort @ Easy Pace +

Foam Roller +

3×10 Shoulder Dislocate +

3×10 Air Squat +

3×10 Good Morning @ PVC

3×10 OHS @ PVC +

3×20 KB Swing

Then

10x Goblet Squat @ 53# +

10x KB Swing @ 53# +

10x Goblet Squat @ 53# +

10x KB Swing @ 53# +

250m Sprint on Rower @ <50 seconds +

Rest 2 minutes

Three Bocks

Five Minute Intermission

Then

10x DB Push Press @ 2×25-35# +

30yd Bear Crawl +

10x Push-Up +

30yd Reverse Bear Crawl +

20cal Sprint on Bike @ >400Watts

Rest 2 minutes

Three Blocks

Five Minute Intermission

Then

300 seconds of FLR on Floor

Then

“Cool Down”

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Today’s workout is an IWT Hybrid performed at Project Deliverance.

FYF

30 calories assault bike
10 DB snatch each side (35#25#)
10 burpees

25 calories assault bike
10 DB snatch each side (35#25#)
15 burpees

20 calories assault bike
10 DB snatch each side (35#25#)
20 burpees

15 calories assault bike
10 DB snatch each side (35#25#)
25 burpees

10 calories assault bike
10 DB snatch each side (35#25#)
30 burpees

POWER

1k Row @ 2k PR Pace + 2 Split Seconds

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5x Knee Jump + 5x Jump Squat + 30m Sprint

3 Rounds

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Work to a heavy single: Power clean and power jerk

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3x Power Clean and Power Jerk @ 70% of today’s heavy single + 100m row SPRINT

5-7 Rounds.
When performance drops more than 10%, stop the workout. The point here is power generation, so as soon as you are not doing that anymore, work beyond that point is just unnecessary volume. 

Full recovery between rounds – 3-4 minutes.

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Cool Down with 5 minutes total on Assault Bike. Complete as 10 rounds of 10 seconds hard/20 seconds easy.

STRENGTH ENDURANCE

Warm Up with 10 minute Cardiovascular Effort @ Easy Pace +

Foam Roller +

3×8 Wall Squat +

3×10 Air Squat +

3×10 Push-Up +

3×10 Good Morning @ Light Bar +

3×10 RDL @ Light Bar or Dumbbells

Then

2:00 minute ATP March

Then

“Weight Mountain”

5-10-15-20-15-10-5 Reps of Each Movement:

Seated Arnold Press @ 2×20-30# DBs +

Dumbbell Thrusters @ 2×25-30# +

Goblet Squat @ 40-45# Dumbbell or Kettlebell +

Neutral Grip Bench Press @ 2×55-65# Dumbbells

V-Sit Kickout

Rest as Little As Possible Between Sets

Then

10 minute Cardiovascular Effort @ Moderate Pace

NOTES: This workout was performed by Daniel Balint as an accessory day on the Strength, Power, Aggression Team

ACTIVE RECOVERY

5 minute light jog
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10 heels to hip
10 pendulum swings forward and back
10 pendulum swings side to side

3 rounds
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20 minute jog at conversational pace
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20 minute row at conversational pace
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4 Rounds:

25x Banded tricep pushdown
25x Seated banded row
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4x :30/:30 bridge to plank

NOTES: This was an active recovery day on our Gym Jones Combat Conditioning Team

DEADLIFT AND BACK

3x (10x barbell good morning + 15x bent over rear delt fly + 10x Lying Y raise)

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Deadlift 

3/2/1 with 10 second intra-set pause @ 77%

5 rounds, 2-3 minutes rest 

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Circuit: 3 Rounds

12x Face Down DB Row @ 3010 Tempo

10x Supinated Bent Over Row @ 3010 Tempo

30x Barbell Calf Raise @ 2010 Tempo

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2000m row for time. E2MOM athlete must perform 10 strict chin ups

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NOTES:

3/2/1 format looks like: 3 reps, 10 second rest, 2 reps, 10 second rest, 1 rep.

On back circuit, really focus on activating your lats. Worry less about weight and more about feeling the tension in your muscles.

500 meter row

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Stretch/Mobility for Legs/Hips/T-Spine
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Prep Work
10 Goblet Squats
15 KB Swings
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Main Work

5×10 10KB  Rack Squats both bells equal Half Body Weight :60-:90 rest
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Interval

10 Rounds :60 Row :60 Rest
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Finisher 100 Hanging Knee Tucks

NOTES: Stay at or just below 2K pace and keep the intervals consistent