Gym Jones RECORD BREAKERS
Gym Jones
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.
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
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
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
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
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
Warm up
A
Warmup as desired!
Workout
B
100x air squat 100x flutter kick 100x sit up
Cool Down
C
Cool down as desired
