AM Workout: Strength

Location: Gym Jones

10 min Row @ easy pace

Then:

3x5 Narrow Stance Wall Squat

3x10 Squats

3x5 Goblet Sq @ 12kg with 5 second hold at the bottom

3x5 OHS/SOTS press @ 10#

Then:

10-9-8-7-6-5-4-3-2-1

Narrow Grip OHS

10x45#

9x55#

8x65#

7x75#

6x85#

5x95#

4x115#

3x115#

2x115#

1x115#

Then:

Cooldown

Notes:

*Today Rob wanted to focus on injury prevention techniques so we spent a lot time on the specific warm-up; which by the time I got to the SOTS press the 10# felt more like 40#. Instead of working on a percentage of 1RM on the OHS, Rob decided to do a ladder from 10-1. This I found to be just as effective as a strength day, I was working with lighter weight but didn't risk a chance of getting injured at a heavier load, specially with the OHS. Looking forward for the second workout later today.

PM Workout: Active Recovery

60 min Airdyne @ easy pace

*This afternoon me and Rob talked a little bit about programming, it is unbelievable how we as trainers try to make everything so complicated. Maybe this is why I'm so interested in the Gym Jones methodology, you come in you work hard and you get results; what you do matters to a point, is how you apply it. There is a lot of clarity about the where I want to take my training to and here is where it starts.