GYM JONES ADVANCED SEMINAR

I’m back and I’m in one piece. First off I want to recognize and thank the entire coaching staff at Covenant! If it weren’t for you guys, this amazing experience would not of been possible. I received multiple comments from members throughout the week in regards to your coaching and I am grateful for you holding down the fort!Throughout the week, I also received texts, shoutouts, views on Gym Jones live feed from multiple people, gracing me with tremendous support. Your encouragement and support is beyond any sense of gratitude I can express! Covenant is more than a gym, its a family. Thank you!

So how was it? It was fucking awesome! I had the opportunity to learn from world class athletes, coaches, entrepreneurs and leaders. Whether they owned a multi-million dollar facility or earned a Purple Heart serving our country, they all had one thing in common: The Mind is Primary. It’s very simple: if you hold yourself accountable and believe you are capable, you can do anything. Our mind is our most powerful tool and in todays world it’s so simple to make excuses. All that bull shit doesn’t exist at Gym Jones. Your effort results in your success.

The seminar had a total of 17 participants from all over the world, 7 fully certified Gym Jones Instructors and multiple high level fitness professionals sharing personal experiences and knowledge. Each day we learned various methods of application in the fitness industry and were tested beyond our physical abilities. Below is our basic outline of our schedule and who we learned from.

What I most appreciated over the week was the vulnerability of the speakers. They didn’t only share the, “how to become a bad ass,” but also the personal struggles they went through along the way. The grimy details of their life before Special Forces training, the years of running a gym in their garage and all the failures they pushed through. The point is they got up, moved forward and earned who they have become today.

Gym Jones isn’t a sign up, pay a fee and receive a certificate. It’s putting skin in the game. That’s what makes it truly amazing.

Since May 18th I have…
Attended a two-day Fundamentals Seminar in Austin, TX.
Attended a two-day Intermediate Seminar in St Louis, MI.
Attended a five-day Advanced Seminar at Gym Jones HQ in Salt Lake City, UT.
Hold two first place and one second place times in named Gym Jones workouts.
Earned a Gym Jones shirt (meaning I hit their standard).
Completed two of three physical standards. (2.25x BW deadlift + 9min 1.5mile run)

Yet I’ve still got work to do.

This is the real deal and I can not wait to finish the process and earn my place on the Gym Jones Instructor page. I would love to share my experience with anyone interested and again appreciate your support. Many great things moving forward for Covenant which I can not wait for you all to be a part of. Education is a gift that no one can take away and I have found great fulfillment in this challenge. What keeps you happy and moving towards your ultimate goal?

“Knowledge without mileage equals bullshit.” – Henry Rollins

OUTLINE OF GYM JONES ADVANCED SEMINAR

MONDAY
9am:
2k ski – 7:29

10am:
“4500”
Pick 3 movements and weight, then move a total of 15000 lbs of each. Complete all reps before moving to the next. EMOM complete task given.
Deadlifts – 67 reps @ 225 (8 burpees)
Push press – 158 reps @ 95 (10 slam balls 20)
Bench press – 131 reps @ 115 (5 pull ups)
50:00(+)

12pm:
Lunch

1:30-5pm:
Durability w/ Shane Heins
Director of Fitness Education at Onnit Academy

5:30pm:
100 burpees
5:30

TUESDAY
9am:
“Keeping it Simple” and Lecture w/ Dan John
All American Discus Thrower, American record holder, Author, Professor at St. Marys

11am:
:30sec on/:30sec off – 30x
RKBS 53
FLR hold
RKBS
Goblet squat hold
RKBS
Glute bridge hold
RKBS
MIP + suitcase carry R
RKBS
MIP + suitcase carry L
**4x**

12:30p:
Lunch

1:30pm:
2k row
7:17

2:30pm:
KBs w/ Ann Miguel (power swing, TGU)
StrongFirst KB instructor

4pm:
“300”
25 strict pull ups
50 deadlifts 135
50 push ups
50 box jumps 24 (step down)
50 floor wipers
50 KB clean & press 53
25 strict pull ups
12:21 – 2nd place holder

WEDNESDAY
9am:
“Triathlon”
500m ski
35 cal assault bike
500m row
4:49

10am:
Nutrition Lecture w/ Shannon O’Grady
Director of Product Development at Gnarly Nutrition

12:30pm:
Lunch

1:30pm:
Business of Strength w/ Dan Goodman and Joe Riggio
Owners of Varsity House, World Class Strength and Conditioning Coaches

6pm:
“Beacon Hill Run” Mt. Wire Summit
1.91 mile run; appx 2500’ elevation gain
39:45

THURSDAY
9am:
Training Endurance Athletes w/ Art O’Connor
Category 1 Professional Cyclist, 21x State Cycling Champion, Fully Certified Gym Jones Instructor

11am:
E:30sec for 2min complete:
10 KB lunges 53 (AFAP; goblet hold throughout)
E:30sec for 2min complete:
5 chest clapping push ups
**4x**

12pm:
Lunch

1pm:
Lecture w/ Brandon Lilly on “Being and Man” and Powerlifting
Strength Coach, Ranked as one of the strongest Powerlifters of all time, Founder of “Cube Method”

Deadlift – 5×4@70%
Snatch grip deadlift – 5×4@185
Lilly shrug – 4×12 53KBs
Then,
5×10 strict pull ups
Then,
50 UB banded curls

FRIDAY
9am:
“Real Warriors” w/ Johnny Primo
15 year Army Special Operations Veteran, Founder of Courses of Action, Fully Certified Gym Jones Instructor

10am:
“Jonestown Massacre”
1.5 mile run
25 burpees
50 mountain climbers (2 count)
50 little man in the woods
50 hollow rocks
120m bear crawl
25 burpees
1.5 mile run
33:16

11:30am:
Briefing and becoming a Gym Jones Instructor w/ Jake Hutchinson
COO, Director of Seminar and Instructor Development

12pm:
Lunch

1pm:
Scaling w/ Michael Hulcher
Seminar Staff, Fully Certified Gym Jones Instructor

2pm:
“Jonestown Sprint”
20, 10
Push press 75
Burpee C2B
2:13 – 1st place holder

2:45pm:
In teams of 4 complete:
P1: Ski
P2: 20…1 push ups
P3: OH plate hold 45
P4: Rest
**rotate after P2 completes set of push ups; all the way through 1 push up**
40:00ish @ 7200m

4pm:
“Last Man Standing”
MXE cals on assault bike
Me vs Brad
Me: 40 Brad: 54 “fuck”
Me vs Marc
Me: 40 Marc: 32 “thank you Lord”
**1 vs 1; loser repeats against another loser**

7pm:
BBQ farewell

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