LEGS          12/31/11

#1   BB Deadlift                     16
#2   BB Squat                        12
#3   BB Thruster                    18
#4   BB Squat Clean              14
#5   Treadmill                        10 mph, max incline, go to failure
#6   BB Deadlift                     4
#7   BB Squat                        2
#8   BB Thruster                    10
#9   BB Squat Clean              6
#10 Treadmill                        10 mph, max incline go to failure

Do one set per exercise.  Rest between sets.  Ten total sets.

BACK      12/29/11

#1  Cable Row (2 sets)          10 reps/decrease lbs/10 reps

      One set equals: 10 reps, decrease
      the weight, immediately do ten more reps.  Start with a
      weight that makes it difficult to complete 10 reps.  Rest
      between sets.

#2  Weighted pullup              12
      Box Jump                        24

      Just one set of each, back-to-back.  For the weighted pullup,
      12 reps is the goal, but go to failure.  For the box jump, we
      don't have a legit box, so we jump onto the tailboard of the engine. 

#3  BB Row (2 sets)                4 reps/decrease lbs/4 reps/decrease lbs/4reps           
     
      Start with a weight that makes it difficult to
      complete 4 reps.  One set equals: 4 reps, decrease weight,
      immediately do 4 more reps, decrease weight, and 4 more reps.
      Rest between sets.

#4  BB Deadlift                       5-5-5-5
      Burpee Pullup                 10-10-10-10

      #4 is continuous work.  If you don't have a place to do burpee
      pullups (ideally, the bar is about 1 foot above your reach), you
      can do the 5 deadlifts, then 7 burpees and 7 pullups for each set.

CHEST       12/28/11

#1  BB Bench Press                            1-2-3-4-5-6-7-8-9-10
      Pullup                                          10-9-8-7-6-5-4-3-2-1
      Bodyweight Squat                       15 reps for all 10 sets

      Try to use the same weight for all sets of bench press.
      Continuous work.  No rest.

#2  Butt kicks 50 meters                    1-1-1
      High Knees 50 meters                 1-1-1
      Sprint 50 meters                          1-1-1
      BB Bench Press                           2-2-2
      Crossfit Pushup                            25-25-25

      Do one set of each exercise, from butt kicks all the way to 
      pushup, then rest before starting again with butt kicks.

#3  DB Pullover                                 14-12
      DB Waiter's Walk 50 meters        1-1
      BB Incline Press                          10-8

      Do one set of each exercise, then rest before starting the 
      next set of DB pullover.  For the waiter's walk, hold two 
      DB's overhead while you walk.

SHOULDERS       12/26/11

#1  Pullup                                      5
      Crossfit Pushup                       10
      DB Lateral Raise                     15

      Do 5 rounds, continuous work.  For the Crossfit pushup, touch your
      torso to the ground and briefly take your hands off the ground, at the
      bottom of each rep.

#2  Standing BB Shoulder Press    25

      Use a weight you can do 10 times.  You will have to break
      the set of 25 down into multiple sets.  Complete the reps as
      quickly as you can.

#3  BB Shrug 275 pounds               40

      You will probably have to break this down into multiple sets also.
      Complete the 40 reps as quickly as you can.

#4  BB Sumo High Pull                   15-15
      Toes to Bar                               15-15

      Superset.  Do one set of sumo high pull, followed immediately by
      one set of toes to bar.  Rest.  Then do the second set.

LEGS     12/25/11

#1  Bodyweight Jump Squat          90 seconds

#2  BB Squat                                  20 reps

#3  Tire Drag, with 80 lbs in tire     75 meters

#4  BB Deadlift                               10 reps

#5  Fireman's Carry plus squats - with a partner across your shoulders,
      do three squats.  Walk 12.5 meters, do three more squats.  Repeat 
      until you have traveled 50 meters and completed 15 squats.

#6  BB Clean and Jerk                    4 reps

#7  Suicide, 50 meter course           1 rep

#8  BB Squat Clean                         6 reps

#9  DB Snatch                                 10 reps per side

#10 BB Squat - 1.5 rep                     5 reps.  From the starting position, go 
       down into a full squat, come halfway up, back down to a full squat,
       and then come all the way up to the starting position.  This equals
       one rep.

BACK  12/23/11

#1  Cable Row                              20-15   

      Bodyweight Squat                  40-30

      #1 is a superset.  Do a set of Cable Row, followed immediately by a set of
      Bodyweight Squat, then rest.  Then do the second set.


#2  BB Row                                   6-4-2


      For each set of BB row, when you can't do any more complete reps,
      do two partial reps.  Maintain your posture, and work as hard as you can
      on each partial rep.  As an example, for the set of 6, if you pick the weight
      perfectly, you would be able to do 6 complete reps, and then 2 partial reps.


#3  2-foot hop (50 meters)              1-1
      Sprint (50 meters)                    1-1
      DB Reverse Fly                        15-15


      #3 is continuous work.  There is no prescribed rest.  For the 2-foot hop, you
      are basically doing a standing broad jump, over and over, for 50 meters.


#4   Pullup                                     16-12-8
       Crossfit Pushup                       16-12-8
       One-hand kettlebell swing      8-6-4 (reps per side)


      #4 is continuous work.  There is no prescribed rest.