GYM JONES STRENGTH TRACK | 6-WEEK GENERAL STRENGTH PHASE
Gym Jones
Introducing the Gym Jones Strength Track, for athletes who want to follow smart, progressive programming but want to follow along at their own pace. These standalone programs include all the programming, knowledge, and resources available through our online teams, but you can start whenever you're ready and complete the programming at your own pace rather than following along with the team.
We're kicking off the Strength Track with a 6-week General Strength phase. We'll hit all the big lifts, do some structural accessories, and even throw in a bit of cardio (just enough to keep us breathing a bit, not enough to interfere with our strength progression).
Every athlete who purchases this program before 4/15 will receive a free video assessment on their squat, deadlift, and bench press from a Gym Jones Certified Instructor.
WARMUP - 10 Minute AMRAP
A
10 minute AMRAP:; 20 calories on cardio machine of your choice 10 air squats 10 walking lunges 60 second FLR plank Start slow, up the intensity after each round! Feel free to add weight to the squats and lunges (use a light KB or DB in goblet hold position for both) during the last 5 minutes.
B
Back Squat
6 x 6
C
Bench Press
6 x 6
FINISHER: 24 MINUTE EMOM
D
Minute 1: 5-10 calories assault bike (sprint, pick a calorie count that takes around 20 seconds on your first round and stick with that number for the rest of the EMOM) Minute 2: 10x STRICT toes to bar (sub 15x strict hanging knee raise if you can't do toes to bar) Minute 3: 10x push ups straight into FLR plank for whatever is left of the minute Minute 4: Rest Repeat x6
COOL DOWN
E
5-10 minute cool down as desired, preferably easy cardio and hip mobility
WARMUP - 10 MINS
A
5 minutes easy cardio 5 minutes cardio @ 10 seconds HARD, 50 seconds easy recovery
B1
Bulgarian Split Squat
B2
Romanian Deadlift
C1
Pendlay Row
C2
Standing Arnold Press
D1
Russian Twist
D2
Hollow Hold
4 x 1:00
Recovery
E
Cool Down
Please cool down with 10 minutes of sled drag or incline walk if you don't have access to a sled.
WARMUP
A
5 minute easy cardio as desired
WARMUP II
B
Take 10 minutes to work up to your working weight for front squats in the next part of the workout (you'll be doing 10 sets of 5 reps). Sets and reps as desired.
C1
Front Squat
10 x 5
C2
Pull-Up
FINISHER - 10 MINUTE AMRAP
D
10 MINUTE AMRAP: 2 burpee + 2 box jump + 2 calorie machine of choice Add 2 reps/calories each round Please be careful with the box jumps after all those front squats!
COOL DOWN
E
Take 10 minutes to cool down from this one. Hip mobility will be very helpful!
WARMUP
A
5 minute warmup as desired
B1
Assault Bike
10 x 1:00
B2
Rest
10 x 1:00
C1
Seated Incline DB Curls
C2
Suitcase Carry
D1
Skull Crushers
D2
Single Arm Overhead Carry
4 x 100
WARMUP - 10 MINUTES
A
10 minute warmup as desired My recommendation would be hip mobility! You shouldn't need a cardio warmup at all today.
B
Deadlift
5 x 6
C
Shoulder Press
5 x 6
D1
KB Front Rack Step Up + Reverse Lunge
6 x 1:00
D2
Rest
6 x 1:00
GJ Certified Instructors
This program is written and monitored by all of our Gym Jones Certified Instructors
This 6 week program is just the beginning.
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