Workout: Gym Jones (Seminar Day 2)

 Workout: Gym Jones Intermediate Seminar - Day 2

Photo: Mark Twight - Gym Jones

Warmup:

Technical Practice : Push Press, Split Jerk, Push Jerk.

Workout: AM

Gym Jones: "JonesTown Sprint"

20 Push-Press - 30kg(65lb)

20 Burpee-Pull Ups

10 Push-Press - 30kg(65lb)

10 Burpee-Pull Ups

Times:
 

Cody = 4:29 

Chris = 4:40 

Josh = 2:59 

Carolyn = 6:46 (@ 2 x 25# DB) 

Burkey = 4:10 

Paul = 5:47 

Joe = 4:44 

John = 4:25 

Milos = 3:15 

Ramy = 3:18 

Ian = 3:37 

Jeff = 2:38 

Darryl = 2:43 

Jenny = 4:54 (@ 2 x 25# DB)

Things to Note:
 

There's much less oxygen in Salt Lake City, than in London;

I managed to beat Bobby Maximus' best time of 2:57.

Cool Down

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Workout: PM

45 sec at each of the following stations, 15sec rest: 

AirDyne (aka Satan's Bike) 

FLR on Rings (plank with feet on box and hands on gymnastics rings) 

Whip Smash (whipping a large rope continuously using a two handed grip)

OH Hold (holding a slosh pipe or barbell overhead)

KB Swing (2 hand KB swing)

Dead Hang (hanging from a Pull-Up Bar)

Ball Slam (slamming a ball from over head to the ground into a low squat position)

Wall Sit (hold a squat against the wall)

Then Repeat!

Then: 

One minute "All-out" AirDyne 

Things to note:   

• I hated the AirDyne, I want an AirDyne;
• I need to make a slosh pipe;
• Being told half way through the first round, that we have to repeat the circuit.  Not funny!

Video of the "JonesTown Sprint" to follow.