Foundation High Level

This is a general, mixed modality, non specific 'program' designed to keep people moving well and injury free. We specialize in nothing. This kind of training will introduce you and familiarize you with all of the tools, modalities and energy systems that we train at Gym Jones. This is a great place to start before diving into more specific training (Specificity Phases). If you have questions, ask. This program is 4 days per week. Get outside on your rest days and do something fun!

SAT

15

02-15-2020

Foundation

Michael Hulcher

Warm up 15 cal assault bike 10 inch worm w/ push up 20 hip bridges 10 air squats20 sec FLR 1:00 banded triceps stretch (R/L) Then: 21-15-9 Front squat (95/65#) Lateral burpees over the bar -rest 5 mins- 21-15-9 Calorie row Box jump overs (24/20")

FRI

14

02-14-2020

Foundation

Michael Hulcher

Warm up 3 rounds (not for time, for quality) 15 calorie ski 10 inch worms w/ push up 6 pull ups / 12 ring rows 10 walking lunges (R/L)10 cossack squats (R/L) 10 single arm dumbbell / kettlebell row (R/L) Workout: 10 dumbbell snatches (70/45#) 1 rope

WED

12

02-12-2020

Foundation

Michael Hulcher

Warm up With a 20:00 running clock, do: 20 calorie machine 20 air squats 30 second active dead hang pull up rig 10 walking lunges (R/L)30 second FLR 10 push ups 10 alternating v-ups (R/L) 5 pull ups Then: 500m bike erg 21 box jumps (24/20")500m bike erg 15

MON

10

02-10-2020 Foundation

Foundation

Michael Hulcher

Warm up 3 rounds (not for time, but for quality)500m row 10 Single leg RDL (R/L)10 inch worms with a push up 10 single arm presses light dumbbell or kettlebell (R/L)10 cossack squats (R/L) 30 sec FLR Then: Work to a heavy 5 rep deadlift Then: