my training whist away - sundays program is below

In transit to USA – GYM JONES

25.06.08

Jujitsu at Johnny’s – 2hrs. very fatigued, adjusting to altitude, but good rolling around, light and easy

26.06.08

Am: Training with mark Johnny and james

Power clean to front squat to jerk – every 30sec for 10mins @ 95 # (easy)

Then:
Rower – 2 x 4min of 30sec on 30sec off.
3mins rest between blocks

Then:
Stationary frog jumps – 2 x 4min of 30sec on 30sec off
2mins rest between blocks

PM:
Jujitsu at will bernales

27.06.08
Jujits at Johnny and james – 2.5hrs

28.06.08 & 27.06.08 (seminar training)

“Tail Pipe”
250m row +
KB Rack Holds @ 24kg whilst partner rows
=6:21min

KB Complex:
Single arm swings+
Goblet squat +
Round the waist +
Halo +
Single arm OHS +
Deck squat +
Figure 8’s +
Half TGU (only crunch up until shoulder blades leave floor) +
Full TGU

Pull up ladder (team of four)
1 – 6 X3

30/30 work rest. 18pound KB push press X total of 4mins, when resting arms straight up in the air

1RM DEAD LIFT TEST – I did 190kg / 420pounds!!!

Jones Crawl for time –
Dead lifts @ 115% of BW x 10 +
Box jumps on 24inch box x 25
RECORD TIME – 3:53mins

POWER ENDURANCE SESSION –

Wall ball +
Squat holds +
Alternating tyre flips with partner +
Alternating Sand bag cleans (anyhow) with partner +
Burpie to ball slam +
Rope pulls
All stations to be completed for 1;30 with a 30sec transitory rest
X2 + 24mins total! HARD

30.06.08
Warm Up:
10 Minute Row
Workout:
Tabata Row (8x20 seconds work/10 seconds rest)
Maintain > 90m Pace
Then, "Jonestown Sprint"
Push Press @ 75#/Burpee Pull Ups
20/20 - 10/10
Then, "Airdyne to Hell"
Team Ladder of 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….
Row Results:
111m, 102m, 99m, 92m, 94m, 93m, 91m, 93m
"Sprint"
3:54

PM:
5hr hike in 35 degree heat, awesome!

01.07.08
Rest day / hike

02.07.08

AM: 10min warm up on rower

3 x 20 swings @ 24kg KB
3 x 10 2 handed cleans at 20kg KB

1RM build up to power clean
195# NEW PB

2handed cleans @ 32kg KB’s x 5 +
BB Jerk @ 125# x 3
X5

Work to 1RM TGU
Did 32kg KB & 85# on a barbell

PM: Jujitsu – 2hrs

03.07.08

Warm Up:
10 Minute Row
Workout:
15x Bench Press @ 50% (115#) +
Maintain 75 calorie pace on Airdyne
3 Minute Airdyne +
90 Seconds Rest
Airdyne Results: 48, 47, 42, 43
15x Bench Press @ 60% (135#) +
3 Minute Airdyne +
90 Seconds Rest
12x Bench Press @ 70% (155#) +
3 Minute Airdyne +
90 Seconds Rest
12x Bench Press @ 70% (155#) +
3 Minute Airdyne +
90 Seconds Rest
Rest 3 Minutes
Then,
15x Back Squat @ 50% (145#) +
Maintain 750m pace on Rower
3 Minute Row +
90 Seconds Rest
Rowing Results: 758m, 756m, 732m, 755m
15x Back Squat @ 60% (170#) +
3 Minute Row +
90 Seconds Rest
12x Back Squat @ 70% (200#) +
3 Minute Row +
90 Seconds Rest
12x Back Squat @ 70% (200#) +
3 Minute Row +
90 Seconds Rest
Then,
2x Atomic Sit Ups + 20 DB Push Press @ 2x25# + 20 KB Swing @ 44# + 2 Minute Jump Rope
3 Rounds/Rest 1 Minute in between rounds
04.07.08
Bymyself

7.5km row – light easy

6 way advanced BB complex – light – 55 – 65#
X3

1 – 6 pull up ladder
X2

Practice overhead squats with med ball

Hanging drills – light

05.07.08

AM:
Bymyself
10min warm up on rower

6way advanced BB complex @ 85 – 95#
X3

Then:
30sec push up support +
10 x push press @ 35# DB’s +
30sec push up support +
9 x push press @ 35# DB’s +
….. all the way to 1

Then:
BB bentover row x 8 @ 115# +
Pull ups x 8 +
Bentover row x 8 @ 115# +
Pull ups x 8 +
Bentover row x 6 @ 115# +
Pull ups x 6 +
2 – 3mins rest
X2

Cooldown

PM: Jujitsu with Johnny and james

07.07.08

AM:

Warm Up:
10 Minute Row
Workout:
Front Squat/Box Jump
10/10 @ 55% (130#)
6/6 @ 85% (200#)
4x(3x@90% + 5x Jumps) (200#) Kept weight at 200#
Then,
3x Band Resisted Pull Ups + 5x Normal Pull Ups (Explosive)
5 Rounds
Cool Down:
Ab Cluster (20x 30sec. Random Ab Movements)
10mins of the AB Cluster

PM: Jujitsu – 2.5hrs at Bernales

08.07.08 – Training with Mark Johnny and James

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
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

PM: Jujits at Johnny and James – 2.5hrs

09.07.08

Jujitsu at Johnny and James - 2.5hrs

10.07.08
AM:
Warm Up:
KB Swing, KB Snatch, Drop Snatch @ PVC, Drop Snatch @ BB
Workout:
Snatch Hi-Pull from Rack/Snatch from Floor
2x3 Each @ 85%/55%
95#/65#
2x2 Each @ 110%/75%
120#/80#
1x2 Each @ 120%/90%
135#/100#
2x1 Each @ 130%/105%
145#/115#
1x1 Each @ 130%/113%
145#/125#
1x1 Each @ 130%/118%
145#/135#
Cool Down: 300 Second Ring Support

PM:
9000ft elevation – trail running. 9kms

11.07.08

11/07/2008

Warm Up:
10 Minute Row

Workout:
"Jonesworthy"

Squat
80-64-48-32-24-12
KB Swing @ 53#
40-32-24-16-12-6
Pull Up
20-16-12-8-6-3
15:57

Then, 3x 60m Sled Drag + 2x Rope Climb
Weights: 230#, 270#, 340#
Cool Down: 30x Medicine Ball Toss over Squat Rack Bar
2 Rounds


12.07.08 (in vegas)

Steady run 30 – 35mins

Hindu push up ladder with TJ – 1 – 11

Push up ladder – 1 – 10 -1

13.08.09

TJ and I

Warm up rower – 10mins

6 way advanced BB complex @ 95#
X3

Dead lifts x 5 @ 195# +
Burpies x 10
X5 (for time)

30 / 30 – 4mins shoulder press @ 25#. Resting with arms straight up.
REST 4mins
30 / 30 body squats and rest is in a squat hold

Immediately followed by team pull up ladder
1 – 6
X3

1 x 10 toes to face

Cooldown

15.07.08 (in transit in Norita, Japan)

Hindu push up ladder – 1 – 6 X3

16.07.08 (in transit in Singapore)

hindu push up ladder 1-6 x3 back to backthen100 lunges with singlae arm overhead back pack holdsthen50 squats with back pack onthen60step ups with single arm overhead back pack holdsthen10 x push ups with back pack on +10 x squats with back pack onX3then60 atomic sit ups

17.07.08
Boxing – 1.5hrs, felt awesome, best iv punched in a long time, felt good and endured on bag, hard, fast punches

19.07.08 (with Joe. B)

Warm up on rower

6 way advanced BB complex with 45kg BB
X3

Circuit:
500m sprint on rower +
20 x paralette push ups +
20 x burpies +
20 x goblet squats +
20 x push press at 12.5kg +
20 x swing @ 24kg +
20 x knees to elbows +
20 x box jumps

Cooldown:
5 x single arm swing each arm @ 24kg KB +
10 x pull ups
5 x single arm swing each arm @ 24kg KB +
9 x pull ups +
….. all the way down to 1 pull up

Stretch – DONE!