Friday - Nov. 29

Jump Rope - 2 minutes

DO Axle DL
5 x 65, 115kg
3 x 150, 172kg
3 x 194kg - then x 1 on 3 minute cycle - 4 sets

Incline Bench - 3" axle
5 x 45, 95, 135#
3 x 180, 205#
5 x 230#

Incline DB - fat gripz
10 x 70, 80, 90, 90#

Wednesday - Nov. 27

Jump Rope - 2 minutes

OH Squat
10 x 5, 10, 15, 20kg

Squat Snatch
2 x 30, 35, 40, 45, 45kg

Squat Clean
2 x 60, 70, 80, 90, 100, 105, 110, 110kg

Front Squat
5 x 60, 85kg
3 x 105, 120kg
3 x 135kg

Single Leg Side Step-ups @ 30"
 x 3, 3 (r/l)

Tuesday - Nov. 26

Erg - 500 meters, resistance @ #10
 - time: 127.3
 - ave. watts - 525.3

Jump Rope - 2 minutes

OH Squat
10 x 5, 10, 15, 20kg

Axle Clean + Push Jerk
5 x 65, 75kg
3 x 88, 100kg
3 x 113kg

Press
10 x 45, 95, 115, 125, 135#

Hurricane Alternating Press
10 x handles, 50, 80, 90#

Monday - Nov. 25

Jump Rope - 2 minutes

2-arm Swing
10 x 16, 20, 24, 32, 40kg

OH Squat
10 x 5, 10, 15, 20kg

Squat
5 x `135, 225#
3 x 305, 350#
3 x 390# (put belt on for this last set, felt heavy at 305 and 350)

Bulgarian Split - barbell, 3-4 sec. eccentric
5 x 95, 135, 185, 185#

Saturday - Nov. 23

Jump Rope - 2 minutes

2-arm Swing
10 x 16, 20, 24, 32kg

OH Squat
10 x 5, 10, 15kg

Axle Clean + Push Jerk
2 x 55, 65, 75, 85, 95kg
5 x 106kg

Incline Bench - 3" axle
5 x 95, 135, 165, 190#
7 x 215#

Incline DB - fat gripz
10 x 70, 80, 85, 85#

Friday - Nov. 22

Cardio inspired by Gym Jones

10, 9, 8, 7, 6, 5, 4, 3, 2, 1
 - Deck Squat + 100m Row

2 Minutes Rest

5 minutes 140# hex bar farmers walk (never set it down, no clue how many laps down/back indoors)

2 Minute Rest

5 minutes 32kg Goblet Squat - 48 reps

2 Minute Rest

5 minutes Burpees - 42 reps

2 minute rest

5 minutes Wall Ball to target @ 8kg - no clue on reps

Thursday - Nov. 21

Jump Rope - 2 minutes

2-arm Swing
10 x 16, 20, 24, 32, 32kg

OH Squat
10 x 5, 10, 15kg

Squat Clean
2 x 60, 70, 80, 90, 100, 100, 100kg

Deadlift
5 x 135, 225, 315#
3 x 425, 485#
3 x 545# - beltless PR

DO Axle DL
5 x 65, 115, 140, 161kg
5 x 183kg

Fr. Squat
5 x 60, 80, 98, 113kg

Single Leg Standing Calf Raise
3 x 10 (r/l)
SB Crunches
3 x 30

Tuesday - Nov. 19

Jump Rope - 2 minutes

Erg - tabata, resistance @ #10
total meters - 1070
ave. watts - 247.8

OH Squat
8 x 10, 15, 20kg

Axle Clean + Push Jerk
5 x 60, 70, 81, 94kg
8 x 96kg - miss loaded, should have been 106kg, i'm an idiot

Press
10 x 95, 115, 125#

Monday - Nov. 18

Jump Rope - 2 minutes

2-arm Swing
10 x 20, 24, 32, 40kg

OH Squat
10 x 10, 15, 20kg

Squat
5 x 45, 135, 225, 285, 325#
7 x 370#

Bulgarian Split -barbell, 4 sec. eccentric
5 x 95, 135, 185, 185#

Later in afternoon.......

Seated Calf Raise - 4 sec. eccentric
8 x 70, 115, 140, 140#

Thursday - Nov. 14

Jump Rope - 2 minutes

2-arm Swing
10 x 16, 20, 24, 32kg

OH Squat
10 x 5kg, 10kg, 15kg, 20kg

Squat Clean
2 x 50, 55, 60, 65, 70, 75, 80, 85, 90, 90, 90, 90kg

Single Leg Standing Calf Raise
3 x 10 (r/l)

Tuesday - Nov. 12

Jump Rope - 2 minutes

2-arm Swing
10 x 16, 20, 24, 32kg

Squat
8 x 45, 135, 185#
5 x 225, 255, 275#

Bamboo Press
10 x 50, 70, 90, 90#

Seated Calf Raise
10 x 45, 70, 70, 70#

Gym Jones "FYF" workout

5x Pullup Ladder 1-6

3 Rounds
5x Trap DL @ 230#
10x burpee pullup
5x rope drag to arm over arm pull of 100# plate - 75'

3 Rounds
5x Ring Pullups
10x Plank Pulls @ 45# plate
250m Rower - all under 51sec.

 Total workout time: 60 min.

Saturday - Nov. 9

Jump Rope - 2 minutes

Erg - 500m
 - resistance @#10
 - time -1:25.5
 - ave. watts - 559.9

OH Squat
2 x 10 @ 5kg

DB Shrugs
20 x 70, 90#

Incline Bench - axle
5 x 50, 100, 140, 165, 190#
3 x 215#
1 x 240#

Incline DB Press
10 x 70, 80, 80#

Thursday - Nov. 7

Jump Rope - 2 minutes

2-arm Swing
10 x 20, 24, 32kg

OH Squat
2 x 10 @ 5kg

Squat Clean
2 x 50, 60, 70, 80, 90, 95, 100, 100kg

Deadlift - beltless
5 x 135, 225, 315, 405, 455#
5 x 515#

DO Axle Deadlift
5 x 65, 115, 158kg
3 x 179kg
200kg x 2, then on 3:00 cycle x 1, 1, 1

Later in afternoon.....

Rolling Thunder
2 x 90, 135, 160, 185, 210# (r/l)
185# x 8, 6, 4, 2

Single Leg Standing Calf Raise
4 x 10 (r/l) @ bw

Wrist Thingy - all directions
10 x 35, 45, 55, 55#

12# sledge - coin to 18"
 x 15", 17", missed 20" (r/l)
15" x 3 (r/l)

Tuesday - Nov. 5

Jump Rope - 2 minutes

Erg - tabata - resistence #7
 - total meters - 1103
 - ave. watts - 272.0

DB Shrugs
20 x 70, 90#

Axle Continental Clean + Push Jerk
5 x 65, 80, 92kg
3 x 105kg
3 x 117kg - finally feeling better on these

Press
8 x 45, 95, 115, 125, 135, 135#

Later in afternoon.....

Jump Rope - 2 minutes

15 minutes (EDT) - 10 sets of each
1-arm DB Press @ 50# - fatgripz x 5 (r/l)
1-arm DB Row @ 120# - 2.5" handle x 5 (r/l)

Rock Rings
On 3 minute cycle - 7 sec each on Jug
 - right arm hang
 - left arm hang
 - right arm hang
 - left arm hang
 - right arm hang
 - left arm hang
 - right bent-arm hang - with offhand 1-finger assist
 - left bent-arm hang - with offhand 1-finger assist
 - right bent-arm hang - with offhand 1-finger assist
 - left bent-arm hang - with offhand 1-finger assist
 - right bent-arm hang - with offhand 1-finger assist
 - left bent-arm hang - with offhand 1-finger assist
 - right full flex hang - with offhand 2-finger assist
 - left full flex hang - with offhand 2-finger assist
 - right full flex hang - with offhand 2-finger assist
 - left full flex hang - with offhand 2-finger assist
 - right full flex hang - with offhand 2-finger assist
 - left full flex hang - with offhand 2-finger assist

Monday - Nov. 4

Jump Rope - 2 minutes

2-arm Swing
10 x 20, 24, 32, 40kg

OH squat
2 x 10 @ pvc

Squat - paused
5 x 135, 225, 325#
3 x 370#
1 x 415# - spotted, still best beltless attempt

Pin squat - 3 sec. pause
2 x 225, 275, 315, 315, 315#

Bulgarian Split - hurricane
5 x 90, 180, 270, 300, 320#

Later in afternoon.....

Jump Rope - 2 minutes

15 minutes (EDT) -  10 sets of each
Lunge @ 115# x 5 (r/l)
SL RDL @ 32kg x 5 (r/l)

Hanging Leg Raise
3 x 15

Seated Calf Raise
8 x 70, 115, 140, 140#

Saturday - Nov. 2

Jump Rope - 2 minutes

Incline Press - axle, paused
5 x 50, 100, 140#
3 x 180, 205#
3 x 230#

Incline DB Press
10 x 60, 70, 80, 85#

15 minutes (EDT) - 9 sets of each
Pullup - free revolving barbell on power rack x 5
Dips - Rings x 5

Silver Bullet hold
  #1.5 + 2.5kg
 3 x 30 sec. (r/l)

Barbell Wrist Curls x 8
 - flex x 45, 95, 135, 165, 185#
 - extend x 45, 55, 65, 75, 85#

Friday - Nov. 1

Jump Rope - 2 minutes

Erg - tabata - resistance @ 3
total meters - 1092
ave. watts - 263.8

Handstand Pushup eccentrics (6 seconds)
 - on parallettes to increase range of motion
 x 1, 1, 1, 1, 1

DB Shrugs
20 x 60, 80#

Dead tired.....  be back tomorrow