Gravity Janes: IST Strength and Conditioning Program

April 30, 2009

Session #22

Warm Up
Block Run
Medicine Ball Squats, 40 reps
Sit Ups, 40 reps

Section 1
For Max Load
Kettlebell Front Squats
10 x 6

Section 2
Relay Run, 200 meters
2 Person Teams x 2 rounds

Section 3
For Total Reps
Weighted Pull Ups
3 – 3 – 1 – 1 – 1 – 1 – … – 1

April 28, 2009

Session #21

Warm Up
Two Rounds of
Overhead Squats, 30 reps
Dumbbell Snatches, 30 reps
Push Ups, 30 reps

Section 1
For Total Reps
Barbell Push Presses, 3 minutes
(30# – 35#)

Section 2
Relay Row

Section 3
Deadlifts / Pull Ups
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

April 25, 2009

Session #20

Warm Up
Run 400 meters
Farmers Walk, 2 Laps
Push Ups, 30 reps

Section 1
Circuit for Total Reps
2 Rounds of
Row, 2 minutes (calories)
Wall Balls, 2 minutes
Feet-To-Hands, 2 minutes

Section 2
For Time
Run, 800 meters

Section 3
For Time
Kettlebell Swings, 100 reps

April 21, 2009

Session #19

Warm Up
2 minutes each of / or
Medicine Ball Cleans, 40 reps
Box Jumps, 40 reps
Feet-To-Hands, 25 reps

Section 1
For Time
Row 2,000 meters

Section 2
Circuit for Time
“Fran”
Thrusters / Pull Ups, 21-15-9 reps

Section 3
Half “Little Angie”
Sit Ups, 50 reps
Push Ups, 50 reps
Squats, 50 reps

April 16, 2009

Session #18

Warm Up
Run, 400 meters
Knee Raises, 25 reps
Run, 400 meters
Walking Lunges, 1 lap

Section 1
2 Rounds for Time of
Row 500 meters
Kettlebell Deadlifts, 30 reps

Section 2
3 Rounds of
Dumbbell Cleans, 15/15
Squats, 30 reps

Section 3
For Time
Turkish Get Ups, 24 reps

April 14, 2009

Session #17

Warm Up
2 minutes each of / or
Wall Ball, 40 reps
2-arm Kettlebell Swings, 50 reps
Bar Squats, 30 reps

Section 1
1-arm Dumbbell Snatches

Section 2
Score = Reps
Jump – Grab – Knee Raises, 1 minute
Air Squats, 1 minute

Section 3
Barbell Overhead Squats, 1 minute or 12 reps
Barbell Push Presses, 1 minute or 20 reps
Pull Ups, 1 minute or 12 reps

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