Gym Jones RECORD BREAKERS: Training by Matt Owen in TrainHeroic

Gym Jones RECORD BREAKERS

Gym Jones

Coach
Matt Owen

If you're ready for some serious speed and power, you've come to the right place. Welcome to Gym Jones Record Breakers; a surefire way to break through your plateaus and hit that PR you've been chasing. Whether you're looking to chase the world record or a personal one, this program can get you there.

This isn't a long term sustainable program. It's 4 weeks of intense programming designed for high-level performance, a one week taper and a test. Get ready to work hard, take things to the next level, and then jump back into your regularly scheduled programming.

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Tested and proven programming
We've run this program with several real athletes, looked at the data, taken their feedback and made adjustments and perfected it for you. Everyone who has run this program has PR'ed on their Erg of choice and developed plenty of real world power in the meantime.
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Break through plateaus
If your progress has stalled lately, this is the perfect jump start to get back in gear. This is an intense performance cycle, not meant for long term sustainable training. If you've been doing the hard work without seeing the results you want, this is the perfect way to take things to the next level.
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Guided Taper + Test
Don't get lost after the work is done! This program is a full month of programming along with a programmed taper and test.
Features
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Delivered through TrainHeroic
Equipment
Required
Barbell // Plates // Dumbbells // Kettlebells // Box // Rower, SkiErg or BikeErg
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Sample Week
Week 1 of 5-week program
Sunday
GYM JONES RECORD BREAKERS | Week 1 Day 1 | STRENGTH

Warm up

A

Warm up with 10 minute row @ easy pace Foam roll 3x10 Shoulder Dislocate + 
3x10 Air Squat +
 3x10 Push-Up +
 3x10 OHS @ PVC +
 3x10 Good Morning @ PVC 3x10 Push Press @ 2x20#

B

Monster Walk

3 x 20

Work to 60% Back Squat

C

Work up to 60% on back squat. Use this time to get dialed in on form and speed.

D

Back Squat

8 x 3

E1

Walking Lunges

5 x 20

E2

Split Jump

5 x 6

E3

Goblet Squat

5 x 10

F

Rowing

4 x 200

G

Front-Leaning Rest (FLR)

1 x 5:00

Cool Down

H

Cool down as desired

Monday
GYM JONES RECORD BREAKERS | Week 1 Day 2 | POWER ENDURANCE

Warm Up

A

Warm up with 10 minute cardiovascular effort @ easy pace Foam roll 3x10 air squat + 3x10 shoulder dislocate + 3x10 front squat @ empty bar + 3x10 OHS @ empty bar

B

KB RDL

3 x 10 @ 72 lb

Work up to 70% Front Squat

C

Use this time to work up to 70% front squat, focusing on form and speed

D1

Front Squat

5 x 3

D2

Rowing

5 x 100

E1

Push Press

3 x 5

E2

Bear Crawl

3 x 30

E3

Reverse Bear Crawl

3 x 30

E4

Pull-Up

3 x 5

E5

Dip

3 x 10

E6

Rest

3 x 2:00

Cool Down

F

Cool down as desired

Tuesday
GYM JONES RECORD BREAKERS | Week 1 Day 3 | FAST POWER ENDURANCE

Circuit

A

Warm up with 10 minute row @ easy pace Foam roll 3x5 wall squat + 3x10 air squat + 3x10 good morning @ pvc + 3x10 OHS @ pvc + 3x10 push up

B

Box Jump

5 x 3

C1

DB Bench Press

6 x 10

C2

DB Shoulder Press

6 x 5

C3

SkiErg

6 x 100

D

GHD Sit-Up

3 x 20

E

GHD Back Extension

5 x 12

Cool Down

F

10-20 minute easy cardio to cool down

Wednesday
GYM JONES RECORD BREAKERS | Week 1 Day 4 | STRENGTH

Warm Up

A

Warm up with 2000m row @ easy pace Foam roll 3x10 shoulder dislocate + 3x10 air squat + 3x10 push up + 3x10 good morning @ empty bar + 3x10 OHS @ empty bar

B

Good Morning

4 x 12

C

Deadlift

D

Deadlift

8, 5, 3, 12

E1

GHD Sit-Up

5 x 20

E2

Off Set KB Deadlift

5 x 10

E3

Z-Press

5 x 19

E4

Rowing

5 x 150

E5

Rest

5 x 2:00

Cool Down

F

5-10 minute easy cardio, stretch and foam roll as desired

Thursday
GYM JONES RECORD BREAKERS | Week 1 Day 5 | POWER

Circuit

A

Warm up with 5 minute assault bike @ easy pace Foam roll 3x10 air squat + 3x10 shoulder dislocate + 3x10 push up + 3x10 OHS @ pvc + 3x5 goblet squat @ 25# + 3x10 push press @ 2x30#

B

Front Squat

1 x 1

C1

Front Squat

5 x 2

C2

Walking Lunges

5 x 20

C3

DB Renegade Row

5 x 20

C4

KB Jump Squat

5 x 5

C5

Rest

5 x 2:00

D1

Rowing

10 x 0:30

D2

Rest

10 x 1:30

D3

DB Bent Over Row

10 x 10

Friday
GYM JONES RECORD BREAKERS | Week 1 Day 6 | ENDURANCE <90

Warm up

A

Warmup as desired!

Workout

B

100x air squat 100x flutter kick 100x sit up

Cool Down

C

Cool down as desired

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The Mind is Primary

Your PR is just 5 weeks away. Start today!

Get Gym Jones RECORD BREAKERS
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Gym Jones RECORD BREAKERS