Stef @ Gym Jones

This post collects the GJ posts from Stef's time there from June 2008-

8th July 2008
Workout:
Row 10 minutes @ easy pace to warm up
Then:
Air Dyne 8x20-sec work/ 10-sec rest @ 10-12 calories per interval pace
Rest 2 minutes
Then:
50x Pull-up +
100x Push-up +
150x Squat (partition as desired, i.e. use ladders or split work)
Then:
Row 8x 20-sec work/ 10-sec rest @ 6-8 calories per interval pace
Then:
10x Fat Bar DL @ 106# +
30-second Dead Hang from fat rope +
2x “lap” Wrist Roller @ 43# of chain
Then:
3x2 minute overhead static hold with Slosh Pipe
Rest between sets while others do the same

AirDyne, Row - Stef: AirDyne = 22, 14, 12, 12, 12 11, 12, 12 calories per interval, Row = 8, 7, 7, 7, 6, 5, 7, 7 calories per interval



30th June 2008
Workout:
10 minute Row @ easy pace
Then:
Tabata Row (8x 20-sec work/10-sec rest)
Then:
“Jonestown Sprint”
Push Press @ 75# + Burpee/Pull-up
20-10 reps of each
Then:
“Cool Down” with “AirDyne to Hell”
Team AirDyne Ladder
50-40-30-20-10 Calories
Round 1 looks like:
P1: AirDyne to 50 Calories
P2: Rest
Switch
Round 2 looks like:
P1: AirDyne to 40 Calories
P2: Rest
Switch
Etc...

Tabata Row intervals - Stef: 111m, 102m, 99m, 92m, 94m, 93m, 91m, 93m
"Jonestown Sprint" - Stef: 3:54


29th June 2008
(Day 2 of seminar)

Workout:
Work up to 1RM Deadlift
Then:
“Jonescrawl”:
10x Deadlift @ 115% bodyweight +
25x Box Jump @ 24” box
Three rounds

DL - Stef: 420#
Jones Crawl - Stef: 3:53 @ 195#