GPP

STR WK4

S W/U

-

W2H ZERCHER SQT

-
3 X 5 BACK SQUAT (ADD 5/10# FROM MONDAY IF ALL REPS AND SETS COMPLETE)

-
W2 5RM BP

-
3 X 5 @ 80% ABOVE WEIGHT

-

20x BANDED TRICEPS PULL DOWN +

20x BAND PULL APART +

10x Hyper

4 rounds

ETAC

S W/U

-

150M SKI + 5X PULL UP + 10X KBS + 15X PUSH UP

3RDS

-

M.E. UPPER (1RM OR 2RM)

FOOTBALL BAR BP

-

20X TRICEPS PULL DOWN + 20X BAND PULL APARTS + 10X PUSH UP + 5X PULL UP

5RDS

-

10MIN Z PRESS TEST

E26 PWR

S w/u

-

5x5 strict chest to bar pull up

• do weighted if possible

-

4x 1500m Row/ski + 3min rest

@ 2k + 15/16sec

-

5min plank

GYM JONES PREP

WK 11

S W/U
-
5x GS + 5x RDL + 5x OHP + 5x Pull up

4rds
-
2x 4000m + 2min rest
@ 2k pace + 19-20sec 

GPP

STR WK 4

S W/U

-

50x (TGU + Windmill) *25x each side

-

5k Row/Ski @ 2k + 16

-

4x 1min side plank

E26 Jiu-Jitsu

ETAC

S W/U

-

5X (5-1) PULL UP LADDER

-

12X 90/60 ROW/SKI

@ 2K + 10/11SEC

-

3X10 HYPER

GYM JONES PREP

WK 11

S W/U

-

10min light TGU practice @ 10#
-
Warm up BP
-
3x BP @ 70-75% + 100m row sprint

7sets, 2min rest between
-
3x10 kneeling single arm OHP press
-
10-1 ladder
T2B +burpee
-
Foam roll/ mobility

E26 PWR

S w/u

-

10x push up + 10x band pull apart

3 rds

-

2x 30/30 PP @ 10/20#

*Rest in OH hold

-

W2 2RM PP

-

3x 1min max rep DB BP + 1min rest

• only 1x DB can press at a time / play must do sets of 5x reps/ non pressing arm must “rest” in locked out position

• @ 20/30# DBs

-

10x seated DB OHP + push up to failure

3 sets, 3min rest between

-

8x 20/10 ski @ 2k -5sec

GPP

STR WK4

S W/U

-

10x split jump + 10x banded KBS + 5x box jump

3rds

-

WARM UP DL/Sumo DL

5 X 3 DEADLIFT @ 70%

2MIN REST BETWEEN

-
1 X 5 DEADLIFT ADD 5/10# FROM LAST WEEKS HEAVY 5RM IF ALL REPS COMPLETE

-

3 X 15 HYPER
3 X 10 RDL

5 X 30M HEAVY FARMER CARRY

90 SECOND REST BETWEEN SETS

GPP

STR WK4

S w/u

-

10x sqt + 10x KBS + 10x RDL

2rds

-

W2H within 5 sets

-
3 X 5 @ BS @ +5# from Thursday

2-3min rest between

-
WORK TO A HEAVY 5 RM PUSH PRESS
3 X 5 @ 80% OF THE ABOVE WEIGHT

2-3min rest between

-
3 SETS OF MAX PULL UPS

-

8X 20/10 row/bike/ski

E26 PWR

S W/U

-

5x GS + 5x RDL + 10x KBS

4rds

-

W2H 2RM Banded box sqt

-

10x forward banded DL + 10x hyper + 1min rest

5rds

-

10x Bulgarian split sqt per leg + 10x RDL

-

4x 30/30 AB for max total cal

GYM JONES PREP

WK 11

S W/U

-

50x sqt
40x lunge
30x KBS
20x RDL
10x box jump
-
W2H DL
5x3 DL @ 80%  3min rest between 1x8+ @ 70%
**all DL done @ + 5-10# more than last time
-

5X10 HYPER
5x10 RDL
5x10 BB hip bridge @ 135# with 5sec pause at the top of each rep
-
8x 20/10 Tabata AD/AB sprint

ETAC

S W/U

-

15X SQT + 10X KBS + 10X RDL

2 RDS

-

M.E. LOWER (1RM OR 2RM)

SUMO DL

-

15X HYPER + 10X FS @ 40-50% + 10X RDL

5RDS

-

10cal AB + 10X SPLIT JUMP

5RDS

-

1 LAP SLED DRAG

Gym Jones Prep

WK10

active recovery

Gym Jones Prep

S w/u
-
BB complex: 6x of each
DL + BR + HC + FS + PP + BS
3-5sets, 3-4min rest between
Start light and work to a heavy load
-
20min AMRAP 30cal Row/AD + 30min bear crawl + 30sec wall sit
-
4x30/30 hollow hold

ETAC

Deload

S w/u

-

1x Power clean + Hang clean + FS

every 30sec for 10min

-

warm up bs

5x5 @ 50% + bands

1min rest between

-

10-1 G2S ladder

*between each rung 15cal any machine

-

10min random carry cool down

GPP

STR WK 3

S W/U

-

3X 30M LUNGE

3X8 BANDED KBS

3X10 RDL

-

WARM UP POWER CLEAN / TRAP BAR JUMP SQT
5 X 3 POWER CLEAN/TRAP BAR JUMP SQUAT @ 5# MORE THAN LAST WEEK

2-3MIN REST BETWEEN

-
3 X MAX PULL UPS

2-3MIN REST BETWEEN

-
15X HYPER + 10X B-STANCE DB RDL

4 ROUNDS

-

8X 20/10 TABTA ROW/BIKE/SKI

E26 PWR

S w/u

-

100x mace 360

-

3x5 GS

3x8 banded KBS

3x5 box jump

-

warm up DL

5x5 @ 50% + 25% bands

1min rest between

-

warm up BS

5x5 @ 50% + 25% bands

-

10x hyper + 20x DB lunge + 10x RDL

5rds

-

4x 30/30 hang clean high pull

-

8x 20/10 row

GPP

STR WK3

S W/U

-

W2H FS

-
3 X 5 BACK SQUAT (ADD 5/10# FROM MONDAY IF ALL REPS AND SETS COMPLETE)

-
W2 5RM BP

-
3 X 5 @ 80% ABOVE WEIGHT

-

5X20 BANDED TRICEPS PULL DOWN

5X20 BAND PULL APARTS

5X10 DB CURL