Warm Up
15 Minute Jog(80%)
**************************************************
Work up to 1RM and Record
A) Bench Press
B) Squat
C) Press
D) Deadlift
**************************************************
Cool Down














Pistol Standards

Warm up
Foam Roll
20 Minute Jog
**************************************************
Press
3 RDS x 5REPS
40,50,60(%of 1RM)

Squat
3 RDS x 5REPS
40,50,60(%of 1RM)
*************************************************
Cool Down
10 Minute Row

POWER(Courtesy of Gym Jones)

Warm up
Foam Roll
Stretch
**************************************************
10 minute Row @ Easy Pace
Then:
Work up to Heavy Squat Cling
Then:
6x1 Squat Cling @ 90% 1RM
Rest 3 minutes between sets
Then:
6x (30sec Work/30sec "Rest") Squat Cling
"Rest" is in Rack position
Then:
6x 20sec Sprint/40sec Active Rest
Then:
Cool Down

POWER ENDURANCE(Courtesy of Gym Jones)

Workout:
10 minute Row @ Easy Pace
Then:
9x Pull-up (Chest-to-bar) +
9x Hand Stand Push Up +
9x Push-up (Strict) +
2:00 minute ROW @ 550m, 575m, 600m pace +
2:00 minute Rest
Three Rounds
Then:
5 minute Intermission (including 3rd-2min Rest period above)
Then:
9x Pull-up (Chest-to-bar) +
9x Hand Stand Push Up +
9x Push-up (Strict) +
2:00 minute ROW @ 60cal, 70cal 80cal pace +
2:00 minute Rest
Three Rounds
Then:
5 minute Intermission (including 3rd-2min Rest period above)
Then:
10x Push-up + 10 seconds Rest
Ten Rounds

Warm up
Foam Roll
15 Minute Run
**************************************************
Squat
3RDS x 5/3/1REPS
75,85,95(%of 1RM)

Press
5/3/1 RDS x 3REPS
75,85,95(%of 1RM)
*************************************************
Tabata Push Ups
Tabata Flutter Kicks(rest in holding position)

POWER

2x20 Squat
2x10 Jump Squat
Then:
2x 20sec Frog Hop
2x 20sec Split Jump
2x 20sec Burpee
Rest 30 seconds between all sets
Then:
4x15m Walking OHS (three steps + 1x OHS):
2x15m @ BB
1x15m @ 75#
1x15m @ 95#
Then:
Work up to Jerk 1RM
**********************************************************
Cool Down

STRENGTH

Warm up
Foam Roll
Stretch/Sprints
**************************************************
Dead Lift
3RDS x 5/3/1REPS
75,85,95(%of 1RM)

Bench Press
5/3/1 RDS x 3REPS
75,85,95(%of 1RM)
*************************************************
Cool Down
Bas All Around Work Out
80% Pace

Warm up
Foam Roll
3 x 2 Minute Rds Bas
**************************************************
Press
3 RDS x 3REPS
70,80,90(%of 1RM)

Squat
3 RDS x 3REPS
70,80,90(%of 1RM)
*************************************************
Cool Down
10 Minute Jump Rope

(I may go train with Vik if so his WOD will substitute and I will add this after my saturday ruck march)

REST DAY

Probably do some dri-fire drills.

POWER ENDURANCE

Warm up
Foam Roll
5 Minute Jump Rope/10 Minute Jog
**********************************************************
“Jonesworthy”: Courtesy of GYM Jones
Squat: 60, 50, 40, 30, 20, 10
KB Swing: 40, 32, 24, 16, 12, 6
Pull-up: 15, 12, 10, 8, 6, 3
First round: 60x Squats + 40x KBS + 15x Pull-up
Second round: 50x Squats + 32x KBS + 12x Pull-up
Etc
**********************************************************

STRENGTH

Warm up
Foam Roll
15 Minute Run
**************************************************
Bench Press
3 RDS x 3REPS
70,80,90(%of 1RM)

Deadlift
3 RDS x 3REPS
70,80,90(%of 1RM)
*************************************************
Cool Down
15 Minute Row

POWER

2x20 Squat
2x10 Jump Squat
Then:
2x 20sec Frog Hop
2x 20sec Split Jump
2x 20sec Burpee
Rest 30 seconds between all sets
Then:
4x15m Walking OHS (three steps + 1x OHS):
2x15m @ BB
1x15m @ 75#
1x15m @ 95#
Then:
Work up to Jerk 1RM
**********************************************************
Cool Down

Weekend Update

So we had Ice on Friday and as usual the whole city of HTX freaked out.

Friday, February 04, 2011
POWER ENDURANCE(Courtesy of GYM JONES)

Warm up
Foam Roll

**************************************************
3x (1-6) Pull-up Ladder
3x (1-6) Push-up Ladder
Then:
KB Swing:
10 reps @ 20#
10 reps @ 40#
20 reps @ 40#
Then:
10 minute 15sec Work/15sec Rest
( KB Snatch @ > 8 rep per interval pace)
Then:
4x (30sec Work/30sec "Rest") Push Press
"Rest" is in OH position
Then, Later:
15 minute Row @ Easy Pace
*******************************************

Saturday, February 05, 2011
ENDURANCE



Shooting class cancelled B/C of Ice

Ran for 30 minutes

Warm up
Foam Roll
15 Minute Row
**************************************************
Squat
3 RDS x 5REPS
65,75,85(%of 1RM)

Press
3 RDS x 5REPS
65,75,85(%of 1RM)
*************************************************
Cool Down
3 x 2 Minutes Bas Rds

REST DAY

Been Lazy About posting the last couple of days.

WOD Courtesy of GYM JONES

Warm up
Foam Roll
Jump Rope Drills 10 Minutes
**************************************************
3x20m Walking Lunge
2x20m One-arm Overhead Walking Lunge
Then:
2x20 Squat
2x10 Jump Squat
2x5 Tuck Jump
3x5 Knee Jump
Then:
Work up to Heavy Front Squat
Then:
2x Front Squat @ 80% 1RM +
4-5x Tuck Jump
Five sets, Rest 2-3 minutes between each
Then:
5x5 Jump Squat @ 35-40% Bodyweight
Rest 2 minutes between sets
**************************************************
Cool Down