Gravity Janes: IST Strength and Conditioning Program

Session #29

Warm Up
3 minutes each of
Walking Lunges
Jump Rope

Section 1
Circuit “Cindy”
As Many Rounds as Possible in 20 Minutes
Pull Ups, 5 reps; Push Ups, 10 reps; Squats, 15 reps

Section 2
Thrusters, 100 reps
Kettlebell Swings, 100 reps
Block Run

Session #28

Warm Up
3 minutes each of / or
Kettlebell Swings, 60 reps
Squats, 60 reps
Jump and Grab, 30 reps

Section 1
For Load Value in Pounds
Dumbbell Knee Raises, 5 reps x 10 sets

Section 2
2 Rounds of
Tire Jumps, 3 reps
Run, 400 meters

Section 3
Circuit for Time
Row, 400 meters
Push Ups, women = 60 reps / men = 90 reps

Session #27

Warm Up
Run, 800 meters
Box Jumps, 50 reps
Pull Ups, 30 reps

Section 1
3 Rounds of
Kettlebell Double Swings, 20 reps
Kettlebell Double Cleans, 20 reps

Section 2
Dumbbell Deadlifts, 40 reps

Section 3
Circuit for Time
Squats, 100 reps
Ab Mat Sit Ups, 100 reps

Session #26

Warm Up
3 minutes each of / or
Jump Rope
Push Ups, 40 reps
Ab Mat Sit Ups, 60 reps

Section 1
Tire Flips / Jumps

Section 2
Front Squats
10 x 10

Section 3
For Total Reps
Strict Pull Ups, continuous

Session #25

Warm Up
Block Run
Barbell Push Presses, 60 reps
Air Squats, 60 reps

Section 1
For Time
Barbell Thrusters, 100 reps
At .25x body weight

Section 2
For Time
Kettlebell Swings, 200 reps

Section 3
Circuit For Time
Row, 50 calories
Feet-To-Hands, 50 reps

Session #24

Warm Up
2 minutes each of / or
Jump Rope
Kettlebell Swings, 40 reps
Jumps and Grab, 40 reps

Section 1
For Max Stroke in
Row – 100 meters x 4 times

Section 2
For Total Reps
Kettlebell Snatches, 10 minutes

Section 3
For Total Reps
Turkish Get Ups
(2 minutes on / 1 minute rest) x 3 times
Women = 15# / Men = 20#

Session #23

Warm Up
2 minutes each of / or
Barbell Clean and Press, 35 reps
Dumbbell Squats, 30 reps
Knee Raises, 30 reps

Section 1
Team Sprints

Section 2
Deadlifts

Section 3
For Total Reps
Pull Ups, 6 minutes

Performance Logs

May 28, 2009

Session #29

May 26, 2009

Session #28

May 23, 2009

Session #27

May 19, 2009

Session #26

May 14, 2009

Session #25

May 12, 2009

Session #24

May 9, 2009

Session #23

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