Gym Jones Inspired Conditioning Workout

Today I trained with a good friend of mine and I had planned a Gym Jones style workout including one of their "Named" workouts.

Here's how it broke down:-

Warm Up
Body Squats 2 x 5
Wall Squats 2 x 5
20kg KB Squat 2 x 5
Groiners 2 x 2 each side

Deadlift 40, 60, 80kg * 5 reps super set with 3 X 24" Box Jumps

"Jones Crawl"
Deadlift @ 115% Body Weight  x10 reps (85kg for me)
Box Jumps @ 24" Box x 25 reps 
3 times through as fast as possible.

Time Completed: 5 min 40

I had been meaning to try this round for some time and to be honest, I was anxious. Having been a competitive powerlifter the deadlift weight was "easy" - the kicker is the volume of box jumps. When I got to the second set of deadlifts explosive power was sapping away and the deads were much harder.

The final set of 25 box jumps really focuses the mind with HR almost at max and legs that don't want to jump.

It hurt, a lot, but I loved it.

30/30 Kettlebell Push Press and "Rest"
2 x 12kg Kettlebells Push Press 30 seconds
"Rest" in locked out position 30 seconds
Repeat 4 times without rest, record as many reps as possible.

Reps:- 14, 14, 13, 10 - 51 reps and a whole world of pain.

The idea with this round is to develop shoulder endurance/power, stability and mental toughness.
The secret is to use the legs as much as possible in the push press and save the shoulders for the lockout "Rest". By the 3rd round the lockout is very very hard, by the 4th it's like hanging on for grim death.

Double Kettlebell Step Up/Front Leaning "Rest"
2 x 16kg Kettlebells racked at chest height.

Step up onto a 12" Box with kettlebells racked, 30 seconds lead with each leg (13 reps each leg for me)
Then straight onto a push up position plank with hands on gym rings suspended 6" off the ground and feet on a block of equal height - remain in this "plank" for 60 seconds.

Rest 60 seconds, complete 3 rounds.

Here the aim of the game is unilateral leg strength/endurance and core strength. The shoulders receive a nice "warming up" holding the bells in the rack and when its time for the FLR on the gym rings the core and shoulders are already pre fatigued.

The 60 seconds rest allows some recovery but not total thus the effect is cumulative fatigue and a very pleasing feeling to get it out of the way.

That was it, total time just shy of 16 minutes of work and trust me when I say this was enough today.

Very pleased with my first attempt at "Jones Crawl" room for improvement, namely on the box jumps but heck, it's a starting point and my fears were over come.