10/28 Weekly Workouts

WO1:
Warm Up:
3x5 Wall Squats
3x20 Squats
3x20 Push ups
Then:
3x8 Dead Lift @ 65-85%
Then:
Run a 5K (Time Trial)

WO2:
3x5 Wall Squats
3x10 Squats
3x10 Split Jumps
Then:
5x5 Push Press @ 75%
Then:
2 Minute Drill:
2:00 Minute Bike @ 90% MHR
2:00 Max Elevation Sprint @ 90% MHR
-Continue as many rounds as possible until you have biked a 10K and ran a 5K :)


WO3: (Compare with week of 9/30)
Warm up:
3x5 wall squats
3x10 squats
3x10 push ups 
Then:
3x8 Back Squat @ 65%/75%/85% 1RM
Then:
30:30s (30 seconds of work: 30 seconds of "rest")
--Double Sots Press @ 10-35#DB : "rest" in overhead position
--Jump Squats @ 15#DB: "rest" in deep squat 
--Push Up: "rest" in plank
--Knees to Elbow: actually rest
4 Blocks with 1-2min rest between blocks
Cool Down;
15:00 Run

10/22 Workouts

WO1:
Warm Up:
KB Complex
Conditioning:
(Use controlled slow movements for all squats, but explode for push ups and kip for pull ups, use as few breaks as possible throughout)
30 BS @ 60-75% 1RM (Aim for 135#) +
20 Push Ups +
15 Pull ups
Then:
30 FS @  60-75% 1RM (Aim for 115#)+
20 Push Ups +
15 Pull Ups
Then:
30 OHS @ 65-95# (Aim for 95#) +
20 Push Ups
15 Pull Ups
Then:
30 GS @ 60# DB +
20 Push Ups +
15 Pull Ups
Then:
Cool Down

WO2:
Warm up...
Strength:
3x5 Push Press @ 80% 1RM
Conditioning:
3:00 Bike @ 90% MHR +
10 Tuck Jumps +
10 Burpees +
10 Mountain Climbers
10 Rounds
 Cool Down

WO3:
Warm Up....
Strength:
10-9-8-7-6-5-4-3-2-1 Weighted Dips w/ DB
Conditioning:
5:00 Max Elevation Sprint @ 80% MHR +
15 Push ups (feet elevated on bench or box) +
15 KB Swing @ 60# +
5 BB Bent Over Row @ 135#
5 Rounds:
Cool Down:
Bike/Foam Roll

How Gym Jones was born....

http://www.outsideonline.com/fitness/strength-and-power-training/The-Hell-on-Earth-Fitness-Plan.html?page=1

10/16-11/11 MJVE Workouts

Less than a month away from the Norfolk Marathon. My workout programming will adjust to a 6 day a week training cycle focusing on endurance. From 11/05-11/11 I will focus on flexibility and light 3-6 mile runs.

Suffice it to say that my workout programming will be quite boring until after the marathon. *I will continue to add in OHS ever other day because they make me happy.

I will continue to post workouts for Blake and the other folks...

10/14 weekly workout

WO1:
Warm up:
3x5 wall squats
3x10 OHS @ 45#
3x10 push ups
Strength:
Front squat 5x3
Conditioning:
5 x TGU @ 30# DB +
7 x DB Push press @ 35 # +
10 x lunge @ 30# DB
10 rounds (TGU will play as 5 right then 5 left, same with lunges)
Cool down:
20:00 minute bike

WO3:
3x5 WS
3x10 GS @ 35 #
3x5 pull ups
Strength:
5x5 OHS @ 60-75% 1RM
Conditioning:
10 x pull ups +
2:00 elevation sprint on tredmill or stair climber
10 rounds
Cool down

WO3
Warm up:
3x5 wall squat
3x10 SOTS @ 15# DB
3x10 squats
3x5 KB swings
(No strength work)
Conditioning:
50 heavy KB power swings
50 BS @ 95#
40 sit ups
40 push ups
30 GS @ 60# DB
30 floor wipers @ 135#
20 FS @ 95#
20 jump squats @ 15#
Cools down

10/7 MJVE Work outs

3x5 wall squat
3x10 BS @ 135#
3x10 OHS @ 55/65/75#
3x5 GS @ 35#
Then:
3 x pull up ladder (1-6)
Then:
2:00 step mill @ 95%MHR
+ 10 pull ups
7 rounds
Then
10 push ups
+ 10 sec rest
10 rounds
Then
Cool down

WO 2
60 min run

WO3
10 min run easy pace
Then
3x5 WS
3x10 BS @ 135
3x5 pull ups
3x5 bench press @ 135
Then
BW bench press +
Burpee pull up ladder 10/1,9/2,8/3....1/10
Then
20 minute run @ 15 elevation

WO4
90 min bike

WO5
Physical fitness test Saturday morning...
Then:
KB swings
KB HI-pull
KB snatch
30r/30l @ 60#
Halo
Around the world
GS
30 reps each @ 60#

10/7 weekly workouts

WO1:
Warm up:
3x5 wall squats
3x10 squats
3x10 OHS @ 45#
3x5 tuck jumps
Strength:
Back Squat 5x5
Then:
10 jumping pull ups
10 push press @ 30#DB
10 lunges @ 30#DB
5 rounds
Then:
12:00 run @ 6+ elevation and 75% MHR

WO2
KB complex (see previous week)
Strength:
DL 5x5
Then:
50 pull ups
50 dips (Sub push ups once exhaustion hits)
25 burpee broad jumps
25 lunges
Then:
15:00 bike @ 60%

WO3:
Warm up:
3x5 wall squats
3x10 OHS @ 45#BB
3x10 squats
3x10 push up
Then:
Farmers carry 20m @ 60#DB
+ 8 push press @ 45#DB
Farmers carry 20m @ 60#DB
+ 8 squat jumps
Then:
Overhead carry 20m @ 95#+ BB
+ 8 burpees
Overhead carry 20m @ 95#+ BB
+ 8 swings 60#+
(Scale carry weights as req farmers carries should be heavy. add additional additional rounds if you have energy)
Cool down:
10:00 run @ max elevation 60MHR

10/4 MJVE Goals 30/180

Always train for something....

Currently, my desire to run a marathon is crushing any real progress to my benchmarks....however these are my 30 day, and 6 month fitness goals:

30 Day:
-Run Norfolk Marathon and finish in < 4:30 hours
--Finished in 448, not pretty but good enough.
- 6 Days later Deadlift 1RM @ 410#+
  I took an extra week off (except swimming) after the marathon due to aches and pains....But hit 415# this morning before work. 415 is 2xBW.

6 Month:
Hit all Gym Jones Benchmarks:
--BWxOHS @ 205# (currently at 75% BW, I really like the thought of getting 2 plates  i.e. 225#)
--2xBW DL (Hope to hit within 30 days)
--1.25xBW Clean @ 260# (I rarely do cleans, will begin programming more often after the marathon)
--1.5xBW FS@ 310# (Ive got a ways to go on this as well, squats are being added more often though)
-Obtain BJJ Blue Belt
- Knock out BB muscle ups like a boss (I need to enlist the aid of Coach Ross to get this done I think)
-Wrestle a Unicorn and win...

10/3 MJVE Nutrition *what works for me may not work for you

So before I open this can of worms...know that I only know what works for me. I dont believe in a one size fits all diet plan. Frankly, I think it is stupid. However, we get bombarded with 'experts' explaining why their way is the only way. Well frankly I think its rubbish. So I will share with you my personal approach, where breaking my own rules helps my performance sometimes, and share some good sites for research. The "Diet" I follow is from the 4 Hour Body. It was fairly easy for me to implement. Just throw out your garbage and buy all new stuff. I try to eat "organic" but frankly I dont really care about fresh vs frozen veggies, or grass fed beef, I just want to eat them to get all the goodies and be done with it. I get about a 50-50% split of protein from meat, nuts, eggs, etc: then the rest from shakes. I try to hit my body weight in grams of protein a day.

If you really want to be effective with your meals, keep a log.....Im lazy so I dont...

My Rules:
1: No White Carbohydrates
--all bread, rice (including brown), cereal, potatoes (Sweet Potatoes are good to go) pasta, tortillas, and fried food with breading

2:Eat foods from this list....only.

Proteins
*Egg whites with 1–2 whole eggs for flavor (or, if organic, 2–5 whole eggs, including yolks)
*Chicken breast or thigh
*Black beans
*Beef (preferably grass-fed)
Pork
*Fish
Legumes
*Lentils (also called "dal" or "daal")
Pinto beans
Red beans
Soybeans
Vegetables
*Spinach
*Mixed vegetables (including broccoli, cauliflower, or any other cruciferous vegetables)
*Sauerkraut, kimchee
Asparagus
Peas
Broccoli
Green beans

3: Dont Drink Calories (exception to protein shakes for me)
- Pretty straight forward.
4: Limit Fruit Intake (1-2 pieces a day for me: typically an apple and banana)
5:Take a Day a week
-Cheat, go nuts, eat a whole pizza and side order of cheese sticks...whatever

Myself, and some co-workers followed this strictly for 19 days...I lost 2.5 inches and almost 15#.

Some other notes:
Frequency: I eat a massive amount of protein first thing in the morning to prevent cravings later in the day. Typically I have a shake, and either an omelet or a few hard boiled eggs.

I snack...a lot: I graze throughout the day. Rarely to I eat a big lunch, and if I do its normally a salad. (Which has been happening more frequently due to work changes)

Post Work Out: Depending on when I workout I have 20g of protein via shake....

Dinner: I tend to go big, a few servings of meat, sometimes eggs added for glory, at least a 4-5 servings of veggies.

Water: I drink water at a craptastic rate...all day

Coffee: I try to limit to 2 cups a day... 

When I break my rules:
Distance Running: I increase carbohydrate intake for any run over 9 miles.
Cheat Day:  I go insane (limit to one meal rather than a day typically)
Discipline Slip Up: Sometimes, I just dont follow through....*last week I took a few days off and I suffered for it greatly on my runs.




Check these sites out:
http://www.theironsamurai.com/2011/12/21/calories-in-calories-out-fact-or-fiction-redux/
http://www.zonediet.com/ (Thanks Coach Ross...http://www.revelationstrength.com/)
http://www.drsears.com/
http://thepaleodiet.com/
http://www.dadamo.com/

10/1 MJVE workouts

I ended up only running 12 miles Sunday. It was rough because I ate like crap all last week. I am back on a strict healthy eating plan for the next month. I'd like to strip down a little weight before the marathon (lighten the load). This is my second phase of gym jones programming and I've started to add some additional strength movements because my form has drastically improved. All the weight from my previous cycle has gone up by 10-30# depending on the movement, combination of movements in the programming (I.e. OHS paired with push ups etc), and frankly the level of intensity I bring with me I the gym. (Which fluctuates on mood...hence using this forum for motivation)

3x5 Wall Squat
3x10 Squat
3x5 Goblet Squat @ 35#
3x5 OHS @ 45# BB
3x20m Walking Lunge
Then:
OHS @ 95# +
Push-up with feet on Box (i.e. 10" platform)
30-20-10 reps of each
Then:
"Treadmill Drill"
8 min Run @ Speed 6.5
2 min Rest
Then, Immediately:
45sec Run @ Speed 7.0/Incline 15.0 (or max) + 30sec Rest
6 Rounds (i.e. 6 total intervals with 30sec Rest between each)
Then:
Cool Down

***OHS had a 30# increase from last time I executed this workout....just 30 days ago....

Recovery day:
90:00 run @65% MHR

Warm up:
50 push ups
50 pull ups
Skill:
Practice muscle up technique
Then
100x Perfect Deadlifts @ 225#
Then:
5 x 5minute Rounds on Stepmill or Treadmill
Hard Pace (i.e. 90%)
Rest 1 min between each round
Then:
Cool Down

***I will never mock anyone doing the stepmill ever again...I almost up-chucked all over the old lady next to me.

Recovery day:
Run @ 65%MHR

3x5 Wall Squat
3x10 Squat
3x10 OHS @ 45#
3x5 Jump Squat
Then:
10x Push Press @ 2 x 25# DB (Pause at top) +
2 min Run @ 90-95% MHR (i.e. Hard) +
2:00 minute Rest
Five Rounds
Then:
50x Pull-up
50x Push-up
Then:
4x (30sec Work/30sec "rest") Squat
"Rest" is in Low Squat Position
Then:
300sec FLR

Week of 10/1/12, MPM

Workouts This Week: Starting a 2 week stamina cycle... my favorite of all cycles...

WO1:
(1) 15 min. run in 25# vest
(2) 10 Rounds, every 90 seconds
      3x Curtis Ps (45/65), 20x Step-ups, 3x Pull-ups
(3) 30 min. run in 25# vest or IBA
Every 800m minutes do: 5x Burpees
(4) 15 Rounds
10x Sandbag Back Squat (60#), 4x Sandbag Getups - Alt Shoulder each Round (60#), 60 seconds rest

WO2:
(1) 12 Rounds in 25# vest
50x Step ups, 200m Run, 10x Situps

(2) 12-11-10-9-8-7-6-5-4-3-2-1
Back Squats (115#), Scotty Bobs (25#) - each pushup = 1 Rep, GHD situps, KB Swings x2 @ 20kg

WO3: 
WU: 4 Rounds
5x KB Military Press (8/12kg)
5x KB Front Squat (8/12kg)
5x KB Hinge (8/12kg)
10x Situps
Lat + Pec Stretch
(1) 6 Rounds
     2x Push Press - hard but doable, 3x KB Bent Over Row (24kg), Pigeon Stretch
(2) 6 Rounds
     2x Squat Clean - hard but doable, Pigeon stretch
(3) 6 Rounds
     4x Box Squat - hard but doable, 2x Box Jumps (30”), Hip Flexor Stretch
WO4:
Repeat Workout 1

Throughout the week, stretch, yoga, etc.  These workouts are typically between 60-90 minutes, and can be pretty brutal if you don't hydrate, eat, rest and perform mobility.  I am going to do it Monday, Tuesday, rest Wed. (by rest I mean Yoga and stretching/light running), Thursday, Friday - weekend for rest and mobility.  One thing I have found is that if you don't add in serious mobility training like Yoga or some solid stretching at least, you will either get hurt or hit a plateau because of lack of flexibility for some of these exercises.  Thoracic Spine Mobility, Hip Mobility and Shoulder Mobility are my personal focus right now.