Fit For Battle: The New Bodies Of 300. 300: Rise of an Empire Eva Green Workout. '300' thrust Gym Jones and your style of training into mainstream prominence. '300' By: Gym Jones. Buzz about the movie '300' increases in volume as its release. The second misconception surrounds the idea of the Spartan workout, aka '300'.
10-1 Team Back Squat Ladder @ 135# (Speed Focus) In between each set complete 30m Sled Push Looks Like: P1 does 10x Back Squat @ 135# + 30m Sled Push P2 does 10x Back Squat @ 135# + 30m Sled Push P1 does 9x Back Squat @ 135# + 30m Sled Push P2 does 9x Back Squat @ 135# + 30m Sled Push Then: Team Max Pull-up Each player does Max Reps Pull-ups (Chest-To-Bar) Then: Team 3000m Row Relay Each player must Row at least once Then: Team Blaster Bars Hold Each player does Max Blaster bar hold Then: Cool Down. 5 minute Row @ Easy Pace Then: 5 minute Progressive Row: One minute @ 2:00/500m pace + One minute @ 1:55/500m pace + One minute @ 1:50/500m pace + One minute @ 1:45/500m pace + One minute @ 1:40/500m pace Then: 3x5 Bottoms Up Press @ 2 x 35# KB 3x5 Clean & FSPP @ 2 x 35# KB 3x5 Two Hand Snatch @ 2 x 35# KB Then: 5x Bottoms Up Press @ 2 x 35# KB + 5x FSPP @ 2 x 35# KB + 5x Two Hand Snatch @ 2 x 35# KB + 30sec Row @ 150m pace Do 4 rounds, Rest a bit, Do 3 rounds, rest a bit, etc to 1 round Then: Cool Down. (Power Endurance 300) 10 minute Row @ Easy Pace Then: Six-Way BB Complex: 6x Deadlift + 6x Bent-over Row (back parallel to floor) + 6x Hang Clean + 6x Front Squat + 6x Push Press + 6x Back Squat + 6x Push-up Do these all in a row without letting go of the bar. Rest 1-2 minutes.
Training
Increase weight on bar with each series, i.e. 75#-85#-95#-105# Then: '12 Minutes of Hell': 5x DL @ 225# + 10x Push Press @ 75# Max rounds in 12 minutes Then: 5-10 minute Intermission Then: 6x (30sec Work/30sec Rest) Row.
Gym Jones 300 Workout Pdf
Max Meters in each 30sec work period. 30 minute Bench Press @ 225# Max Reps in 30 minutes Rest as needed along the way Then: Warm up with Sprints: 10 laps 40m jogging 15m (Sprint/Walk) Ladder Looks like sprint 15m + walk 15m + sprint 30m + walk 15m + Sprint 45m + walk 15m etc Then: 5m Burpee/Broad Jump Walk 5m, 10m Burpee/Broad Jump Walk 5m, 15m Burpee Broad Jump Walk 5m, 20m Burpee Broad Jump Walk 5m, 25m Burpee Broad Jump Then: 30sec Row @ 150m pace + 10x KB Swing @ 53# + 30sec Row @ 151m pace + 9x KB Swing @ 53# + 30sec Row @ 152m pace + 8x KB Swing @ 53# + Etc all the way to 1x KB Swing.