ABOUT THE PROGRAM
This program was designed as a way to build a solid operator base of fitness. We pulled material from these sources: Mark Twight (gymjones.com), Rob Shauls (mtnathlete.com), and Greg Glassman (crossfit.com), and Dan John (Google him). We combined the idea behind the Gym Jones 3 month operator fitness program, a lot of Mountain Athlete workouts and some Crossfit WOD and turned them into a 4 month workout program that has numerous options each day so that you could use it for 2-3 rotations and not become bored with it. Our goals specifically in making this program are to be able to DL 2.5x, Front Squat 1.5x, Bench 1.5x, Military Press 1x our BW and still be the cardio shape to run 3 miles easily in under 20:00. Also, we will have a score of at least 200 on the SSST. Whatever your individual goals are just tweak this program towards them in order to achieve them within 4 months. With Gym Jones selling out and becoming commercialized we wanted to put a program into place while we could still pull workouts from the site without having to pay. Mountain Athlete is a great new reference for Team guys, especially Lead Climbers for sport/job/event specific workouts. This website is a great source for new workouts that
you can add continuously into this program. They started in February 2007 and are based in Jackson, Wyoming. Most of the Sport Specific workouts were created by us, the Horsemen, and if you don’t like them then fuck you, you’re a pussy. These are really the only original material in this entire document almost everything else was copied from existing programs run by professionals who know what they’re doing and cobbled together by us. The suggested playlist was created by us and we stand by it. You will be able to lift more for a longer period of time if you listen to what we’ve suggested and again, if you don’t like it, fuck you, you’re a pussy. We subscribe to the philosophy that Team guys need to be physically ready to handle any task and therefore it is imperative for us to have an elite level of fitness over a broad base. We are obviously not Olympic Weightlifters, Sprinters, Marathon runners or World class mountain climbers. However, we do need to be able to function at a slightly less elite level in each of these disciplines (i.e. throw a lot of weight around, sprint to HLZ’s, and operate in extreme environments.) This program is designed to meet and exceed these goals. IF YOU FOLLOW THIS PROGRAM EVERY GIRL PICTURED IN THESE PAGES WILL HAVE SEX WITH YOU. So if you’re not pussy and looking for a new, interesting, challenging workout program, enjoy!
STRENGTH (MONTH #1)
4x STRENGTH EVERY 14 DAYS 2x RECOVERY EVERY 14 DAYS 2x JOB SPECIFIC EVERY 14 DAYS 2x POWER ENDURANCE
Start each workout on the 1st of the month. This leaves you with 2-3 days extra for rest, recovery or WTFYFLDOYOFT. (See definitions)
1. WARM UP, STRENGTH 2. WARM UP, JOB SPECIFIC (LONG) 3. WARM UP, POWER ENDURANCE 4. WARM UP, SMMF 5. WARM UP, STRENGTH 6. RECOVERY 7. REST 8. WARM UP, STRENGTH 9. WARM UP, POWER (EXPLOSIVE) 10. WARM UP, JOB SPECIFIC (FUCK!!!) 11. WARM UP, POWER ENDURANCE 12. WARM UP, STRENGTH 13. RECOVERY 14. REST 15. WARM UP, STRENGTH 16. WARM UP, POWER (CARDIO) 17. WARM UP, JOB (SHORT) 18. WARM UP, PROGRESSION + LESS THAN 30 BREATHING LADDER 19. WARM UP, STRENGTH 20. RECOVERY 21. REST 22. WARM UP, STRENGTH 23. WARM UP, POWER ENDURANCE 24. WARM UP, JOB SPECIFIC (LONG) 25. WARM UP, CIRCUIT (COMPLIMENTARY) 26. WARM UP, STRENGTH 27. RECOVERY 28. REST
POWER ENDURANCE (MONTH #2)
4x POWER ENDURANCE 2x STRENGTH MAINTENANCE 2x JOB SPECIFIC 1x ENDURANCE (+ 60 MIN) 1x RECOVERY
1. WARM UP, POWER ENDURANCE 2. WARM UP, JOB SPECIFIC (SHORT) 3. WARM UP, STRENGTH (MAINTENANCE) 4. WARM UP, POWER ENDURANCE 5. WARM UP, ENDURANCE (+ 60 MIN) 6. RECOVERY 7. REST 8. WARM UP, POWER ENDUARNCE 9. WARM UP, CIRCUIT (FOCUS) 10. WARM UP, JOB SPECIFIC (LONG) 11. WARM UP, POWER...