Big Jon's Birthday Workout
General Warmup
1000 meter row
4 x 20 pullovers
Mobility Session/Team Stretch
Workout Specific Warmup
5 x 5 of front squats, up to 185 lbs (125 lbs)
pullup warmup after each set
Workout
Weight adjusted 1/2 Cindy
As many rounds in 10 minutes of:
5 pullups
10 pushups
15 air squats
Here is the catch. It's Big Jon's Birthday. Jon weighs 260 lbs. You need to adjust each round for your body weight. So Jon will move 1300 lbs during the pullups. Take your weight and divide the 1300 lbs by that number. Take the resulting number and round up. That is the number of pullups you must do each round. So if you weigh 130 lbs, that means you must do 10 pullups per round, 20 pushups and 30 air squats per round. Extrapolate the correct numbers for the pushups and air squats.
Your score is the total number of rounds performed.
"Nothing but heaven itself is better than a friend who is really a friend."
- Plautus
Happy birthday Big Jon!!
Posted by: kadir | January 16, 2013 at 09:27 PM
HAPPY Birthday Jon! woo hoo!!
extrapolate carefully... :)
Posted by: AJ | January 16, 2013 at 09:29 PM
Feliz cumpleaños juan el grande!
Posted by: Javier | January 16, 2013 at 09:50 PM
Happy Bday Big Jon!
Posted by: Lance | January 16, 2013 at 10:38 PM
Happy birthday Jon, hope you have a great one!
Posted by: Silverman | January 16, 2013 at 10:43 PM
Happy Birthday big guy. Love this workout.
Posted by: Matt Vaughan | January 17, 2013 at 06:22 AM
Happy Birthday Big Jon. That is a great pic of you on the rower.
Posted by: DRE | January 17, 2013 at 07:40 AM
Happy Birthday Big Jon!
Posted by: Matty G | January 17, 2013 at 08:38 AM
Happy Birthday Big Jon!! You are an amazing coach!
Posted by: Rich, Sandie, and Brayden | January 17, 2013 at 08:47 AM
Happy Birthday Big Jon! You are amazing!!!Hope it's an awesome day!
Posted by: Morriah | January 17, 2013 at 09:33 AM
Happy Birthday Big Guy!
Posted by: dana d | January 17, 2013 at 10:04 AM
Happy Birthday Big Jon!
Posted by: Mikey P | January 17, 2013 at 10:24 AM
Happy Birthday Big Jon! Love the anti-body weight workout!!
Posted by: RYLANDER | January 17, 2013 at 10:27 AM
Happy Birthday Jon! I love the workout, too. Revenge of the Clydesdales! :-)
Posted by: Cannon | January 17, 2013 at 10:41 AM
Happy Birthday Big Jon. Miss you guys. Have a great one!!!
Posted by: Papa John | January 17, 2013 at 11:00 AM
Happy Birthday Big Jon, you're the man! Cheers:)
Posted by: kristen | January 17, 2013 at 11:18 AM
Happy B Day Big Jon!!
Posted by: Scott | January 17, 2013 at 11:57 AM
Have a great birthday!
Posted by: rhonda | January 17, 2013 at 12:06 PM
Happy Birthday Jon.....I hope it's been a great day so far.
Posted by: Jen Schwartz | January 17, 2013 at 12:25 PM
Really? No row?
Happy birthday pal!
Posted by: Wiley | January 17, 2013 at 12:51 PM
Happy Birthday Grande!!
Posted by: Pete | January 17, 2013 at 03:51 PM
Happy birthday! Awesome way to make the workout fair!
Posted by: Amaria | January 17, 2013 at 04:51 PM
Happy Birthday!!!!
Posted by: Shannan | January 17, 2013 at 05:26 PM
thanks for all the birthday wishes. its been 5-0 years of blessings, here's hoping for 5-0 more...
Posted by: Big Jon | January 17, 2013 at 09:56 PM