John and Holly at the 9/11 Memorial Stair Climb at Red Rocks
Strength:
A1. Seated 2 Arm Dumbbell Press 2-3-5-2-3-5
A2. 20/20/20 Plank x 6 (20 Second Plank Left, 20 Second Face Down, 20 Seconds Right)
Complete the press sitting on the floor with your feet out in front of you. Do not lean back, maintain a nice “pretty” posture. Immediately after your presses complete your plank. Then rest one minute.
Conditioning
5 rounds:
- 60 Second Max Shuttle Sprint
- 60 Second of 5 Strict Pull-Ups and Rest
Scale up by adding weight to your strict pull-ups.
Gym Jones Preaches The Cult of Physicality in the New York Times. Post thoughts to the comments.
Interesting comment from manager at end about giving up the weight room, given Dan John’s association (or former association ) with Twight. I think Gym Jones has it’s place for SOF or equivalents where life and death are involved. Beyond that it is close to a cult and is not scaled for us normal people trying to improve, but not able to keep up with the elites. I prefer the Emerfit model.
Hmm…surprised there’s no mention of Crossfit as clearly this is derived from Cf methods. the only issue I, personally, have with some CF athletes is taking themselves way too seriously-and this seems to take this to even more of an extreme. I do appreciate the emphasis on mental rigor and training to improve that over training to improve physicality.