SHOULDERS          1/1/13

#1  Do 2 rounds of:

      Standing BB Shoulder Press - 135 lbs to failure
      REST - 1 minute
      Standing BB Shoulder Press - 115 lbs to failure
      REST - 1 minute
      Standing BB Shoulder Press - 95 lbs to failure

      Rest 3-5 minutes between rounds.

#2  A) BB Sumo High Pull - 10 reps @ 135 lbs
      B) Suicide on the 50 meter course - 1 rep
      C) DB Lateral Raise - 20 reps
      D) Jump Squat - 30 reps

      For round 1, do A, B, C, and D
      For round 2, do A, B, and C
      For round 3, do A and B
      For round 4, do A

      Rest 1 minute between rounds.

LEGS          12/31/12

As part of your warmup, with an unweighted barbell, do 2 continuous rounds of:

      Romanian (Stiff Leg) Deadlift - 5 reps
      Good Morning - 5 reps
      Back Squat with 3 second pause at the bottom - 5 reps
      Clean Grip, Behind the Neck Shoulder Press - 5 reps
      Overhead Squat (no pause) - 5 reps

      The movement of the Good Morning is the same as the Romanian Deadlift (knees
      slightly bent, flexing at the hips, good posture) except the bar is across your traps
      for the Good Morning.  Move in a slow, controlled manner through all reps.  For 
      the behind the neck presses, at lockout, try to push your head forward and the bar
      backward to stretch your shoulders.

#1  BB Back Squat (SPEED)      Do 2 rounds (Load is 50% of 1RM)

      Every 15 seconds, do 2 reps, moving the bar on the concentric (upward) phase as
      quickly as you can.  Try to explode out of the bottom position.  
      No pause.  Don't rack the BB until all 10 reps are completed.  Rest between rounds.  

      1 round looks like:

      0:00 - 2 reps
      0:15 - 2 reps
      0:30 - 2 reps
      0:45 - 2 reps
      1:00 - 2 reps

#2  BB Front Squat with a 5-second PAUSE      2-2-2-2-2 reps

      Rest between sets.  This is a progression.  Start with a weight you can easily handle
      and then add weight each set.

#3  At the start of every half-minute, do 1 rep of BB Squat Clean at 65% of your 1RM.
      In between each rep of cleans, you are doing burpees.  You are done with #3 when 
      you have completed 60 burpees.  

BACK          12/29/12

#1  BB Row

      Every minute, on the minute, do 3 reps of BB Row.  Do 8 total sets.
      Go as heavy as you can.

#2  Do 2 rounds of:

      Pullup (strict or kipping) - 1 minute
      REST - 1 minute
      BB Deadlift - 1 minute
      REST - 1 minute
      Cable Row - 1 minute

      Rest 3 minutes between rounds.

#3  Do 2 rounds of:

      Sledgehammer Vs Tire (HORIZONTAL Swing) - 1 minute per side

      Rest between rounds. 

CHEST          12/28/12

#1  BB Bench Press (SPEED)      3-3-3-3-3 reps at 50% of bench press 1RM

      Every 15 seconds, do 3 reps, moving the bar on the concentric (upward) phase
      as quickly and explosively as you can.  
      Touch the bar to your chest, but do NOT bounce the bar at the bottom of
      the rep.  There is no pause.  
      The sets begin at 0:00, 0:15, 0:30, 0:45, and 1:00

#2  BB Bench Press PAUSE      9-6-12 reps

      Rest between sets.  9, 6, and 12 are the targets for each set, but GO TO
      FAILURE on each set.  Pause for 2 seconds, bar touching the chest, at the 
      bottom of each rep.

#3  Hand Release Pushup - 10 reps

      With a partner, take turns doing sets of 10 reps.  Your rest is while your partner is
      working.  Your work-to-rest ratio should be about 1:1.
      DO 10 TOTAL SETS

#4  A) Pushup (1.5 REP, normal hand placement, NO hand release)  - 10 reps 
      B) Double Unders - 20 reps
      C) Burpee Pullup - 10 reps
      D) BB Bench Press - 10 reps 
      E) DB Thruster - 20 reps

      For round 1, just do A
      For round 2, do A and B
      For round 3, do A, B, and C
      For round 4, do A, B, C, and D
      For round 5, do A, B, C, D, and E

      Rest 1 minute between rounds.
      The BB Bench Press is CLOSE GRIP, and keep the bar 1 - 3" OFF YOUR CHEST  
      at the bottom of each rep.  

SHOULDERS          12/26/12

#1  BB Push Press - 5 reps
      BB Waiter's Walk (2 hands overhead)

      On the 50 meter course, do 5 reps of BB Push Press at the start line, then waiter's
      walk to the 12.5 meter line and do 5 more reps of Push Press.  Repeat the presses 
      at the 25, 37.5, and 50 meter line, doing waiter's walk in between.  You end up doing
      25 push presses and 50 meters of waiter's walk.  You pick the weight.  This is just
      one round.

#2  In 10 minutes, do as many rounds as possible of:

      Seated DB Shoulder Press - 15 reps
      Double Unders - 20 reps
      Behind the Neck Split Jerk - 1 rep
      Standard Split Jerk - 1 rep
      Jump Squat - 20 reps

      #2 is continuous work.  You pick the weights.  

LEGS          12/25/12

      As part of your warmup, with just a bar or a broomstick, do 2 continuous rounds of:

      BB Muscle Snatch - 5 reps
      BB Snatch Grip Push Press - 5 reps
      BB Snatch Drop - 5 reps
      BB Overhead Squat - 5 reps

      There are videos of the muscle snatch and snatch drop on the exercise demo page.

#1  Sprint 50 meters - 4 reps (effort level of 60%, 70%, 80%, and 90%)

#2  Sprint 100 meters, on the 50 meter course, for time (we will post our times)

#3  BB Squat PAUSE - 12 reps (2 second pause at the bottom of each rep)

#4  BB Squat Clean      Do 1 rep every 20 seconds, for 6 total reps.  So, do 1 rep when 
      you start the timer, then at 0:20, 0:40, 1:00, 1:20, and 1:40
      (load is 65% of clean 1RM)  

#5  Run 800 meters on the 50-meter course (goal is less than 3:30)

#6  BB Front Squat PAUSE - 8 reps (2 second pause at the bottom of each rep)

#7  BB Squat Clean and Jerk      Do 1 rep every half-minute, for 4 total reps. 
      (load is 65% of clean 1RM)

#8  Burpee - Do as many reps as you can in 60 seconds.

      Results for the 100 meter sprint (on the 50 meter course):

      Scott Johnson - 15.6 seconds
      Don Starr - 15.6 seconds
      Troy Etheredge - 14.6 seconds
      Jason Bryant - 17.37 seconds
      Count - 17.6 seconds
      Justin Slusher - 16.35 seconds
      Carlo Anguiano - 15.3 seconds
      Rob Tijerina - 15.4 seconds

BACK          12/23/12

#1  Do 10 rounds of:

      DB Reverse Fly - 20 seconds
      REST - 10 seconds

#2  Every minute, on the minute, do:  BB Deadlift (65% of 1RM) - 3 reps
      Every minute, on the half-minute, do:  Pullup - 7 reps

      It should look like this:
      0:00 - deadlift - 3 reps
      0:30 - pullup - 7 reps
      1:00 - deadlift - 3 reps
      1:30 - pullup - 7 reps
      ......continuing this pattern until you have done 10 sets of each exercise.
      Your last set will start at the 9:30 mark.  Start strict and then switch to
      kipping pullups when necessary.

      TRY TO USE A DIFFERENT GRIP FOR EACH SET OF PULLUPS.
      You can go wider, more narrow, overhand, underhand, alternating, or
      any other variation. 

#3  Cable Row      15-10-5-20 reps

      Rest between sets.  Go as heavy as you can. 

CHEST          12/22/12

#1  BB Bench Press with ISOMETRIC PAUSE      3-3-3-3 reps

      When you pause at the bottom for 2 seconds, the bar is NOT touching your chest.
      Keep the bar at least an inch or two from your chest.  Start with a weight you can
      easily manage and then add weight each set.  Rest between sets.

#2  Double Suicide PLUS Hand Release Pushups
      BB Power Rack Bench Press 3RM

      For the double suicide, do 6 hand release pushups every time you return to the start 
      line.  For the entire double suicide, you end up doing 48 pushups.

      Immediately after you finish the double suicide, start a timer.  YOU HAVE 3 MINUTES
      from the time you finish the double suicide, to establish a 3 Rep Max for the 
      BB Power Rack Bench Press.  Do NOT bounce the bar off the power rack.  Let the bar 
      come to a complete stop before you begin the next rep.

#3  Do 2 rounds of:

      DB Nosebreaker - 20 reps 
      REST - 60 seconds
      BB Bench Press (normal grip, no pause) - 12 reps

      Rest between rounds.

#4  Close Grip Pushup - 15 seconds
      REST - 15 seconds
      Close Grip Pushup - 30 seconds
      REST - 30 seconds
      Close Grip Pushup - 45 seconds
      REST - 45 seconds
      Close Grip Pushup - 60 seconds

      Have the tips of your thumbs about 2" apart.  NO hand release.

SHOULDERS          12/20/12

#1  Do 4 rounds of:

      Snatch Grip Behind the Neck Push Press - 3 reps
      BB Overhead Squat - 3 reps

      For the first round, use your normal snatch grip.  For the next 3 rounds,
      try to move your grip in about 1/2" - 1" each round.  Don't go heavy,
      the focus for #1 is to narrow your grip.  

#2  Handstand Pushups

      Every minute on the minute, begin a set, starting with 3 reps the first minute, then
      4 reps the second minute, 5 reps the third minute, etc.  
      Keep going until you fail to complete the required number of reps for that minute.  
      
#3  BB Sumo High Pull - 30 reps (you pick the weight)

#4  Start a timer.  You have 3 minutes to:

      Run a suicide on the 50 meter course
      BB Jerk - Use the remainder of the 3 min. for a 1RM

      We will post our times for the suicide and our weight for the jerk.

      Results for #4 (BB Jerk)

      Jason Bryant - 165 lbs
      Count - 155 lbs

LEGS          12/19/12

      #1  Depth Jump With Lateral Movement - 10 reps

      a) Step off an 18" box or tire.

      b) Land with both feet.  Have a partner, standing in front of you, point to the left
      or right just before you land.
   
      c)  Immediately upon landing, sprint 12.5 meters in the direction your partner is
      pointing.

      Walk back to the box or tire after each rep, and do the next rep.  Be as explosive
      as possible with each rep.

#2  On the 50 meter course, run as far as you can in 60 seconds.  We will post our 
      results.

#3  BB Front Squat with a 3 second PAUSE      3-3-3-3 reps

      Load is 55% of back squat 1RM.  We are going for bar speed.  Be as explosive
      as you can coming out of the bottom position.  Rest between sets.

#4  Every minute, on the minute, for 6 rounds, do:

      BB Squat Clean - 1 rep (pulling the bar from the floor)
      BB Hang Squat Clean - 1 rep (pulling the bar from just above the knees)
      BB Hip Squat Clean - 1 rep (pulling the bar from the top of the thighs)  

      You pick the weight.  Focus on hip extension.  On each rep,
      get up as tall as you can, chest up, before you drop underneath the weight.

#5  Do 2 rounds of:

      BB Back Squat - 15 reps (LOAD is 55% of back squat 1RM)
      Tire Drag with 80 lbs in the tire - 25 meters

      #5 is continuous work.  

Results for the 60 second run:

      Carlo Anguiano - 304 meters
      Don Starr - 294 meters
      Scott Johnson - 303 meters
      Jason Bryant - 290 meters
      Count - 292 meters

BACK          12/17/12

#1  BB Deadlift (SPEED)  

      Start a timer.  Do 1 rep every 15 seconds.  When the timer hits 3 minutes, that is
      the start of your last rep.  We are going for SPEED here.  Be as explosive as you 
      can on the concentric (upward) phase, with good posture and good technique.  You
      are setting the bar down and releasing the bar, between each rep.

      LOAD IS 60% OF YOUR DEADLIFT 1RM.

#2  BB Deadlift (HEAVY)

      Set 1 - 1 rep at 65% of 1RM
      Set 2 - 1 rep at 70% of 1RM
      Set 3 - 1 rep at 75% of 1RM
      Set 4 - 1 rep at 80% of 1RM
      Set 5 - 1 rep at 85% of 1RM

      Rest between sets.  

#3  Do 3 rounds of:

      Strict Pullups - 15 reps 
      Sledgehammer VS Tire (Vertical Swing 12 - 6 o'clock) - 20 reps per side 
      Kettlebell Swing - 25 reps
      
      #3 is continuous work.  
      

CHEST      12/16/12

#1  BB Bench Press (regular grip, no pause)

      Set 1 - 10 reps at 60% of 1RM
      Set 2 - 5 reps at 70% of 1RM
      Set 3 - 3 reps at 80% of 1RM
      Set 4 - 1 rep at 90% of 1RM
      Set 5 - 1 rep at 95% of 1RM
      Set 6 - 1 NEGATIVE rep at 100% of 1RM

      Rest between sets.  For the negative rep, lower the weight as slowly as you can to
      your chest and then have a spotter help you rerack the weight.

#2  Hand Release Pushups - 100 reps

      You will have to break this into multiple sets.  Work as quickly as you can to finish
      all 100 reps.

#3  Do 1 round of:

      BB Hang Squat Clean - 3 reps
      BB Standing Shoulder Press - 6 reps
      BB Front Squat - 9 reps
      BB Bench PAUSE - 12 reps

      Try not to set the bar down during the first 3 exercises (clean, shoulder press, squat).

#4  Do 1 round of:

      BB Nosebreaker - 45 seconds
      BB Pullover - 45 seconds

#5  BB Bench Press (1.5 REP) - to failure 
      Close Grip (index fingers just touching the smooth part of the bar)

      Put the numbers 50%, 55%, 60%, 65%, 70%, 75%, and 80% in a bowl.  
      Prior to each set, pick a 
      number.  That is the % of 1RM to put on the bar.  Go to failure with that weight.
      This is TWO SETS.  Rest between each set.  Don't use the same number twice.
      The half rep is the bottom half, so one rep = down to your chest, halfway, up, back
      down to your chest, then all the way up to lockout.  

SHOULDERS          12/14/12

#1  Do 3 rounds of:

      Standing BB Shoulder Press - 3 reps

      BB Push Press - 9 reps

      BB Split Jerk - 3 reps

      Try to do all 15 reps without releasing the bar.  Rest between rounds.

#2  Handstand Pushups

      Start a timer.  Every 30 seconds, do "x" reps.  When the timer reaches 6 minutes,

      you are starting your last set.  Before you start, decide what number is "x."  

      Pick a number that challenges you.  The goal is to get the same number of reps for 

      each set.

#3  800 Meter Run for Time (On the 50 meter course.  We will post our results.)

LEGS          12/13/12

As part of your warmup, with an unweighted barbell, do:

      Romanian (Stiff Leg) Deadlift - 5 reps
      Good Morning - 5 reps
      Back Squat with 3 second pause at the bottom - 5 reps
      Clean Grip, Behind the Neck Shoulder Press - 5 reps
      Overhead Squat (no pause) - 5 reps

      The movement of the Good Morning is the same as the Romanian Deadlift (knees
      slightly bent, flexing at the hips, good posture) except the bar is across your traps
      for the Good Morning.  Move in a slow, controlled manner through all reps.  
      For the behind the neck presses, at lockout, try to push your head forward and the 
      bar backward to stretch your shoulders.  

#1  Do 3 rounds of:

      Squat Box Jump - 15 reps
      BB Overhead Squat (with a 3 second pause at the bottom of each rep) - 3 reps

      Rest between rounds. 
      The Squat Box Jump is essentially a jump squat onto an 18" box or tire.  Stand
      directly in front of the box, do a full squat, then come up out of the squat and jump
      onto the box as quickly as you can.  Stand all the way up on the box at the top of
      each rep.  

#2  BB Squat      2-2-2-2 reps

      Load, as a % of 1RM:  Set 1 - 75%, Set 2 - 80%, Set 3 - 85%, Set 4 - 90%

#3  Do 3 rounds of:

      Burpee Pullup - 12 reps
      BB Clean - 2 reps (load is 85% of your clean 1RM)
      Run 100 meters in less than 20 seconds
      BB Deadlift - 10 reps (load is 70% of your deadlift 1RM)

      Rest between rounds.   
     

BACK          12/11/12

#1  Do 2 rounds of:

      BB Deadlift - 1 minute
      REST - 1 minute
      BB Burpee - 1 minute
      REST - 1 minute
      Strict Pullup - 1 minute

      Rest 3-5 minutes between rounds.

#2  BB Hip Clean 

      With a partner, take turns doing 2 reps of hip clean with 60% of your 
      squat clean 1RM.  Do 20 total reps per person.  Your rest is when your
      partner is working. 

#3  Do 1 round of:

      Cable Row - 21 reps
      Jump Squat - 18 reps
      Cable Row - 15 reps
      Tire Flip - 12 reps
      Cable Row - 9 reps

CHEST          12/10/12

#1  Do 2 rounds of:

      BB Bench Press - 1 minute
      Double Unders - 1 minute
      DB Incline Press - 1 minute
      24" Box Jump - 1 minute
      Hand Release Pushup - 1 minute

      Rest 3-5 minutes between rounds.

#2  BB Floor Press

      Start a timer.  You have 3 minutes to establish a 3RM.  One person goes at 
      a time.  We will post our results.

#3  Do 3 rounds of:

      EZ Curl Bar Pullover
      EZ Curl Bar Nosebreaker 
      REST - 1 minute
      BB Bench Press ISOMETRIC PAUSE 

      For round 1, do 10 reps of each exercise.  
      For round 2, do 8 reps of each exercise.
      For round 3, do 6 reps of each exercise.
      Rest 3-5 minutes between rounds.  
      For the isometric pause, it is a 2 second pause at the bottom of each rep, and the
      bar should be 1" - 3" off your chest.  

      Results for the BB Floor Press 3RM:

      Troy Etheredge - 225 lbs
      Rob Tijerina - 205 lbs
      Scott Johnson - 210 lbs

SHOULDERS          12/8/12

#1  Sprint 25 meters - 10 reps

      Effort level is 60% for rep 1, 70% for rep 2, 80% for rep 3,  90% for rep 4,
      and then 100% for the last 6 reps.  Your rest is when you are walking back
      to the start line. 

#2  Start a timer.  At the start of every even minute, do:

      BB Standing Shoulder Press - 6 reps (pause for 2 seconds at the top of each rep)
      Plate Pull - 40' across the truck room floor
      DB Reverse Fly - 15 reps

      Do 5 rounds.  So you will start a round at 0:00, 2:00, 4:00, 6:00, and 8:00 minutes.

#3  DB Lateral Raise - 100 reps

      You will need to break this down into multiple sets.  Work as quickly as you can
      to complete all 100 reps.

LEGS          12/7/12

#1  Standing Triple Jump - 10 total reps

      I will post a demo of this by noon today.  It starts like a standing broad jump.  
      You jump with both feet as far as you can, land on your right foot, jump
      again as far as you can, land on your left, jump again, and then land on both feet.  
      Your distance is the total of all three jumps.  

      Be throughly warmed up before you start #1.  We are going to measure our final
      three attempts and we will post our best of the three.  Rest between reps.

#2  BB Squat      5-5-5 reps

      For all 3 sets, do 1 rep every 15 seconds.  Each set looks like this:
      Take the weight from the rack, then do one rep at 0:00, 0:15, 0:30, 0:45, and 1:00.
      Then rerack the weight.
      LOAD IS 80% OF YOUR BB SQUAT 1RM.  Rest between sets.

#3  BB Ground to Overhead (recommended weight is 135) - 30 reps

      Keep good posture!  

#4  Do 10 rounds of:

      Air Squat - 20 seconds
      REST - 10 seconds

      Results for Standing Triple Jump:

      Scott Johnson - 26'  4"
      Troy Etheredge - 26'
      Chris Moren - 24'
      Carlo Anguiano - 24'  4"
      Don Starr - 22'  11"

BACK          12/5/12

#1  Do 2 rounds of:

      BB Row - 20 reps
      Suicide (on the 50-meter course) - 1 rep
      Vertical Sledgehammer (swinging 12 - 6 o'clock) - 20 reps per side
      DB Reverse Fly - 20 reps

      Rest between rounds.

#2  Do 2 rounds of:

      Clean Grip Deadlift - 1 rep
      Clean Grip Romanian Deadlift - 3 reps
      Hang Squat Clean - 3 reps

      Load is 65% of your squat clean 1RM.  There is a demo video of these three
      combined exercises.  Rest between rounds.  Focus on technique here.  Try to
      get full hip extension before pulling yourself under the bar on the cleans. 

#3  Do 2 rounds of:

      Cable Row - 20 reps
      Burpee Broad Jump - 25 meters
      Horizontal Sledge (there is a demo video) - 20 reps per side
      DB Reverse Fly - 20 reps

      Rest between rounds. 

CHEST          12/4/12

#1  BB Power Rack Bench Press      3-3-3-3-3 reps

      Start a timer and do 3 reps at the start of each minute.  5 total sets.
      There is a demo video for this one.  In the power rack, adjust the pins
      so that when you are on the bench, the weight is resting on the pins
      and about 1" - 3" off your chest.  Pause for 2 seconds at the bottom of
      each rep and then try to be explosive as you drive the weight up.
      We are looking for bar SPEED.  
      LOAD IS 55% OF YOUR 1RM.

#2  BB Bench Press (Close Grip)

      Set 1 - 1.5 REP - 5 reps (Down, halfway up, back down, all the way up = 1 rep) 
      Set 2 - 10 reps + 1 Negative Rep
      Set 3 - PAUSE - 15 reps
      
      Rest between sets.  Go as heavy as you can each set.
      For the negative rep, lower the bar as slowly as you can to your chest.  

#3  Hand Release Pushup - 1 minute
      REST - 1 minute
      DB Incline Press - 1 minute
      REST - 1 minute
      Medicine Ball Wall Ball - 1 minute
      REST - 1 minute
      Stability Ball Pushup - 1 minute (2 hands on bench, foot on ball)
      REST - 1 minute
      DB Nosebreaker - 1 minute
      REST - 1 minute
      Burpee - 1 minute
      

      

SHOULDERS          12/2/12

#1  Behind the Neck Split Jerk, to Standard Split Jerk
      There is a video of this one on the exercise demo page.

      Do 5 sets of:  1 rep behind the neck split jerk followed by 1 rep of standard
      split jerk.  Rest between sets.  Start at 50% of your split jerk 1RM and then
      increase weight each set.

#2  Do 1 round of:

      Run 200 meters
      BB Push Press - 13 reps
      BB Sumo High Pull - 13 reps
      Run 200 meters
      BB Push Press - 11 reps
      BB Sumo High Pull - 11 reps
      Run 200 meters
      BB Push Press - 9 reps
      BB Sumo High Pull - 9 reps
      Run 200 meters
      BB Push Press - 7 reps
      BB Sumo High Pull - 7 reps

LEGS          12/1/12

#1  4-Square Drill    
  
      Set 1 - 30 seconds (both feet)
      Set 2 - 30 seconds (right foot)
      Set 3 - 30 seconds (left foot)

      I will post a video by noon.  You put two pieces of tape on the floor, intersecting 
      at right angles to make a plus sign or lower case t.  You now have four boxes 
      created by the tape.  You jump in a clockwise fashion from box to box, without
      touching the tape.  When you return to the box you started in (box number 1),
      that is one rep.  If you touch the tape, that rep doesn't count. 

#2  BB Squat PAUSE      4-4-4 reps

     
      Load is 50% of your squat 1RM, and we are going for bar speed.  Pause for 
      2 seconds at the bottom of each rep and then try to explode upward on each rep.

      The goal for #2 is not fatigue, but to increase speed coming out of the bottom

      position.  Go as low as you can while maintaining good posture.  

#3  Do 4 rounds of:

      American Kettlebell Swing - 20 reps
      BB Squat Clean and Jerk - 3 reps (load is 80% of clean and jerk 1RM)
      Run 400 meters 
      BB Deadlift - 3 reps (load is 80% of deadlift 1RM)

      #3 is continuous work.  

BACK          11/29/12

#1 BB Deadlift

      Start a timer.  Do 1 rep every 15 seconds.  When the timer hits 4 minutes,
      that is the start of your last rep.  We are not going for fatigue here.  We
      are focused on SPEED.  Move the bar as quickly and explosively as you can
      on the concentric (upward) phase, with good posture and good technique.
      You are setting the bar down and releasing the bar between each rep.

      LOAD IS 55% OF YOUR DEADLIFT 1RM.

#2 Do 3 rounds of:

      BB Row - 60 sec (Round 1) - 45 sec (Round 2) - 30 sec (Round 3)
      High Knee Power Skip - 50 meters
      Sprint - 50 meters
      Double Leg Hop - 25 meters
      Strict Weighted Pullup - 5 reps (as heavy as you can)

      Rest between rounds.  For the BB Row, you are doing 60 seconds of work
      in the 1st round, 45 seconds of work in the second round, and 30 seconds
      of work in the 3rd round. 

CHEST          11/28/12

#1  BB Floor Press      3-3-3-3-3 reps

      Start a timer.  Do 3 reps at the start of each minute.  5 total sets.
      There is a demo video of this exercise.  We are not going for fatigue here.
      We are looking for bar SPEED.  Pause for 2 seconds at the bottom of each rep.
      
      LOAD IS 55% OF BENCH PRESS 1RM.  Normal grip.

#2  BB Bench Press (Close Grip)      12-9-6 reps

      Index fingers touching the smooth center part of the bar.  Go as heavy as you can
      for each set.  Rest between sets.  

#3  Start a timer.  You have 4 minutes to:

      Run 400 meters (on the 50-meter course)
      BB Bench Press 75% of your 1RM (normal grip) - Max Reps

      You can break down the bench press into as many sets as you like.  We will post 
      our times for the 400, our weight and number of reps completed.  

#4  Do 2 rounds of:

      BB Hang Squat Clean - 5 reps
      Standing BB Shoulder Press - 5 reps
      BB Bench Press with ISOMETRIC PAUSE (normal grip) - 5 reps
      EZ Curl Bar Nosebreaker - 15 reps

      Rest between rounds.  For the isometric pause, this is a 2-second pause and the
      bar is NOT touching your chest.  Keep the bar at least an inch or two from your
      chest.  

      Use the same weight for the hang squat clean and the shoulder press.

      Results for 400 meter run plus max reps of bench press in 4 total minutes:

      Jason Bryant - 1:37 and 14 reps at 190 lbs
      Count - 1:39 and 30 reps at 190 lbs
      Carlo Anguiano - 1:40 and 10 reps at 215 lbs
      Justin Slusher - 1:36 and 8 reps at 185 lbs
      Dave Mechem - 1:26 and 12 reps at 195 lbs
      Rob Tijerina - 1:39 and 12 reps at 205 lbs
      Scott Johnson - 1:33 and 14 reps at 205 lbs

SHOULDERS          11/26/12

#1  DB Lateral Raise          20-18-16-14-12 reps
      Toes to Bar          10-8-6-4-2 reps

      #1 is continuous work.  Do 20 reps of lateral raise, then 10 reps of toes to bar,
      then 18 reps of lateral raise, then 8 reps of toes to bar, etc.

#2  Standing BB Shoulder Press - 5 reps

      Start a timer.
      Every minute, on the minute, do 5 reps of shoulder press.  Do 8 total sets.
      Try to use the same weight for all 8 sets.

#3  Do 1 round of:

      Suicide (50-meter course) - 1 rep
      BB Shrug - 25 reps
      Plate Front Raise - 25 reps
      DB Reverse Fly - 25 reps

LEGS          11/25/12

#1  BB Hip Clean          3-3-3-3-3 reps

      Load (% of 1RM):  Set 1 - 50%, Set 2 - 55%, Set 3 - 60%, Set 4 - 65%, Set 5 - 65%
      I will post a video of this one by 1pm.  This is similar to a hang clean, but
      instead of lowering the weight to your knees, you only slightly flex your hips
      and knees.  The bar only lowers a couple of inches.  The focus for this exercise
      is the triple extension of the hips, knees, and ankles.  Get as tall as you can 
      before pulling yourself under the bar.  

#2  BB Front Squat      3-3-3-3 reps

      This is a progression.  Start with a weight you can easily manage.  The last 
      set should be a 3RM.  We will post our results.  

#3  Do 3 rounds of:

      Air Squat - 50 reps
      Double Unders - 40 reps
      Hand Release Pushup - 30 reps
      Kipping Pullup - 20 reps
      BB Burpee - 10 reps (I will post a video of this one by 1pm)

      Rest between rounds.  
      For the BB Burpee, the starting position is standing, holding the BB with a 
      clean grip.  Like a standard burpee, you squat down, then kick your legs back
      into a pushup position.  Do 1 pushup, then bring your feet back under you.  With
      your feet flat on the ground, do 1 rep of ground-to-overhead.  This is 1 complete rep.

      Results for the front squat 3RM:
      Rob Tijerina - 205 lbs
      Dave Mechem - 205 lbs
      Scott Johnson - 205 lbs
      Troy Etheredge - 205 lbs
      Don Starr - 165 lbs

BACK          11/23/12

#1  Cable Row          15-11-7-3 reps

      Rest between sets.  Go as heavy as you can for each set.  

#2  In 7 minutes, complete as many rounds as possible of:

      Pullup (Strict or Kipping)  3-6-9-12-15-18......
      24" Box Jump  3-6-9-12-15-18......

      Do 3 pullups, then 3 box jumps, then 6 pullups, then 6 box jumps, etc.
      If you complete the round of 18 reps, do 21 reps, then 24, etc.
      #2 is continuous work.  

#3  Do 1 round of:

      Sledgehammer Vs. Tire (Vertical Swing) - 2 minutes (1 minute per side)
      BB Row - 20 reps
      Double Unders - 40 reps

CHEST          11/22/12

#1  BB Power Rack Bench Press          3-3-3-3-3 reps

      Start a timer.  Do 3 reps at the start of each minute.  5 total sets.
      I will post a demo video of this one, by noon.  Adjust the pins so that when you
      are on the bench, the weight is resting on the pins and about 1" - 3" off your chest.  
      Try to be explosive as you drive the weight upward.  Lower the weight to the pins, 
      pause for 2 seconds, and then do the next rep.  
      Like the floor press, we are going for bar speed here.
      LOAD IS 50% OF YOUR 1RM.
      Use a close grip (index fingers just touching the smooth part of the bar).

#2  BB Bench Press

      Start with 3 reps at 75% of your 1RM.

      CONTINUE TO DO SETS OF 3 REPS, ADDING 10 LBS PER SET, UNTIL
      YOU FAIL.  Once you fail, you are done with #2.  

      Rest between sets.  

#3  Close Grip Pushups - 60 seconds
      REST - 60 seconds
      Close Grip Pushups - 45 seconds
      REST - 45 seconds
      Close Grip Pushups - 30 seconds

      Have the tips of your thumbs about 2" apart.  NO hand release.

#4  Do 2 rounds of:

      Nosebreaker (EZ Curl Bar) - 60 seconds
      REST - 60 seconds
      BB Bench Press (normal grip) - 10 reps

      Rest 3 minutes between rounds.  You pick the weight. 

SHOULDERS          11/20/12

#1  Standing BB Shoulder Press          15-11-7 reps

      Rest between sets.

#2  Do 3 rounds of:

      BB Shrug - 15 reps
      American Kettlebell Swing - 15 reps
      DB Lateral Raise - 15 reps
      DB Reverse Fly - 15 reps
      Suicide on the 50-meter course - 1 rep

      #2 is continuous work. 

LEGS          11/19/12

#1  BB Front Squat PAUSE          4-4-4 reps

      Load is 40% of your BB Back Squat 1RM, and we are going for bar speed.  
      Pause for 2 seconds at the bottom of each rep and then try to explode upward
      on each rep.  The goal for #1 is not fatigue, but to increase the speed coming out
      of the bottom position.  Go as low as you can while maintaining good posture.

#2  BB Overhead Squat          3-3-3-3-3 reps

      We are going for a 3RM here.  So start with a weight you can easily manage and then
      increase weight each set.  We will post our results.

#3  BB Back Squat          20-20 reps

      Load is 50% of your 1RM.  Rest between sets.

#4  Do 3 rounds of:

      Goblet Squat - 15 reps
      Burpee Pullup - 9 reps
      BB Squat Clean - 3 reps

      Rest between rounds.  You pick the weight for the Squat Clean.

      Results for the overhead squat 3RM:
      Carlo Anguiano - 150 lbs
      Jason Bryant - 110 lbs
      Scott Johnson - 135 lbs

BACK          11/17/12

#1  BB Deadlift

      Start a timer.  Do 1 rep every 15 seconds.  When the timer hits 4 minutes, that is 
      the start of your last rep.  We are not going for fatigue here!  We are focused on
      SPEED.  Move the bar as quickly and explosively as you can with good posture and 
      good technique on the concentric (upward) phase.  Load is 50% of your 1RM.
      You are setting the bar down and releasing the bar between every rep.  

#2  Strict Weighted Pullup

      Every minute, on the minute, start a set of pullups.  Do 3 reps the first minute, then
      4 reps the second minute, 5 reps the third minute, etc.  Load is 50% of your 1RM and 
      the load stays the same for all sets.  Continue adding one pullup per minute
      until you fail to complete the required number of pullups before the start of the
      next minute.  

#3  Cable Row

      Set 1 - Goal is 10 complete reps, but do as many complete reps as you can, then when
      you can't do complete reps, do 4 partial reps.  IMMEDIATELY decrease weight and
      now your goal is 6 complete reps.  But do as many complete reps as you can, and then
      2 partial reps.  Work hard on the partial reps.  

      Rest.

      Set 2 - Repeat Set 1

CHEST          11/16/12

#1  BB Floor Press          3-3-3-3-3 reps

      Start a timer.  Do 3 reps at the start of each minute.  5 total sets.  
      I will post a demo video by noon, of this one.  You are supine on the floor.  Lower
      the weight until your elbows touch the floor.  Pause for 2 seconds and then try
      to explode upward with the weight.  We are not going for fatigue here.  We are 
      focused on SPEED.  We want the bar moving quickly on the concentric (upward)
      phase.  LOAD IS 50% OF YOUR 1RM.  Use your normal grip.

#2  BB Incline Bench Press          3-3-3-3 reps

      We are going for a 3RM here, so start light and then add weight each set.  
      Rest between sets.  We will post our results.  

#3  BB Bench Press - 3 sets

      Set 1 - 70% of 1RM to failure
      Set 2 - 70% of 1RM MINUS 20 lbs, to failure
      Set 3 - 70% of 1RM MINUS 40 lbs, to failure

      Rest between sets.  CLOSE GRIP - Index fingers are just touching the smooth part 
      of the bar, so your hands are a little less than shoulder-width apart.  

#4  Do 2 rounds of:

      BB Nosebreaker - 15 reps
      24" Box Jump - 15 reps
      Pushup (1.5 REP) - 15 reps
      Double Under - 15 reps

      Rest between sets.  

      Results for the 3RM BB Incline:
      Jason Bryant - 215 lbs
      Scott Johnson - 215 lbs
      Rob Tijerina - 215 lbs
      Carlo Anguiano - 215 lbs
      Troy Etheredge - 215 lbs
      Dave Mechem - 185 lbs
      Don Starr - 170 lbs

SHOULDERS          11/14/12

#1  12.5 meter Sprints - 10 reps

      Before you start #1, get warmed up and do several submaximal sprints, slowly 
      increasing your speed.  Then the 10 reps of #1 are all at 100% effort.  Rest between sets.  

#2  Start a timer.
      At the start of every minute, do x reps of Handstand Pushups.

      This is for 8 sets.  You decide how many reps = x.  Make it a number that 
      challenges you.  The goal is to complete the same number of reps for each
      of the 8 sets.  

#3  Do 2 rounds of:

      Seated DB Shoulder Press - 90 seconds
      REST - 1 MINUTE
      Partner Wheelbarrow - 25 meters
      Seated Stability Ball DB Lateral Raise - 20 reps

      Rest between rounds.  For the wheelbarrow, when you are walking on your hands,
      squeeze your training partners' hips with your legs, and don't let your hips sag.  
      For the seated stability ball DB lateral raise, sit on the ball and keep one foot off the 
      floor.  Switch feet halfway through the set.  

LEGS          11/13/12

#1  Do 3 rounds of:

      Clean Grip Deadlift - 1 rep
      Clean Grip Stiff Leg Deadlift (AKA Romanian Deadlift) - 3 reps
      Hang Squat Clean - 3 reps

      Load is 60% of your 1RM.  Rest between sets.  I will have a demo video of this
      on the exercise demonstration page by noon today.  

#2  BB Back Squat          5-4-3 reps

      For all 3 sets, do 1 rep every 15 seconds.  For example, Set 1 looks like this:
      Take the weight from the rack, then do one rep at 0:00, 0:15, 0:30, 0:45, and 1:00. 
      Then rerack the weight.
      Load is 85% of your 1RM.  Rest between sets.

#3  Do 2 rounds of:

      Run 200 meters in less than 40 seconds
      BB Ground to Overhead - 10 reps (recommended weight is 135 lbs)

      Rest between rounds.  For the ground to overhead, for a complete rep, the bar must 
      go from the ground to locked out overhead.  How you get it there is up to you.  Be sure
      to maintain good posture.  Do NOT round your back.

BACK          11/11/12

#1  BB Row          2-2-2-2-2 reps

      If you normally use an underhand grip for BB Row, use an overhand grip
      for #1.  And if you normally use an overhand grip, switch to underhand.
      Start with a manageable weight and increase weight each set.
      Rest between sets.  

#2  Do 10 rounds of:

      DB Reverse Fly - 20 seconds
      REST - 10 seconds

#3  Start a timer.
      At the start of each EVEN minute, run 100 meters in less than 20 seconds.
      At the start of each ODD minute, do 12 reps of BB Sumo High Pull.

      Do 8 total sets (4 sets of 100 meters, and 4 sets of Sumo High Pull).

CHEST          11/10/12

#1  BB Bench Press with ISOMETRIC PAUSE         3-3-3-3 reps

      When you pause at the bottom for 2 seconds, the bar is NOT touching your chest.
      Keep the bar at least an inch or two from your chest.  

      Be thoroughly warmed up before you start #1.  Start with a weight you can easily
      manage and then add weight each set.  Rest between sets.

#2  Do 2 rounds of:

      BB Bench (TOP 1/2 of the range of motion) - 5 reps
      BB Bench (BOTTOM 1/2 of the range of motion) - 5 reps
      BB Bench (FULL range of motion) - 5 reps

      Rest between rounds.
      Set up with the grip you would normally use, then move each hand in about 2".

#3  Hand Release Pushup          25-20-15-10-5 reps
      Goblet Squat                         5-10-15-20-25 reps

      #3 is continuous work.  Do 25 pushups, then 5 squats, then 20 pushups, 
      then 10 squats, etc.  

SHOULDERS          11/8/12

#1  Behind the Neck Split Jerk, to Standard Split Jerk 
      THERE IS A VIDEO OF THIS ONE ON THE EXERCISE DEMO PAGE

      Do 5 sets of:  1 rep of behind the neck split jerk followed by 1 rep of standard 
      split jerk.  Rest between sets.  Start with a light weight and then increase weight
      each set.  

#2  In 10 minutes, do as many rounds as you can of:

      BB Waiter's Walk - 50 meters
      Medicine Ball Wall Toss - 20 reps
      DB Lateral Raise - 20 reps
      Double Under - 20 reps

      #2 is continuous work.

LEGS          11/7/12

#1  Do 4 rounds of:

      Tire Drag - 25 meters (walking backward with 70 lbs in tire)
      High Knee Power Skip - 25 meters
      Sprint - 50 meters

      Rest between rounds.

#2  BB Back Squat          3-3-3-3 reps

      For each set, pause for 3 seconds at the bottom of THE FIRST TWO REPS.
      NO PAUSE on the third rep of each set.  This is a progression.  Try to add 
      weight each set.  Rest between sets.

#3  Start a timer.  At the start of every minute, do 2 reps of BB Squat Clean at 
      65% of your 1RM.  In between each set of cleans, you are doing burpees.  
      You are done with #3 when you have completed 60 burpees.  

BACK          11/5/12

#1  Sledgehammer Vs. Tire (VERTICAL SWING, 12-6 o'clock)

      One minute left-handed and one minute right-handed.  Just one round.

#2  Every minute, on the minute, do:  BB Deadlift (65% of your 1RM) - 3 reps
      Every minute, on the half-minute, do:  Pullup - 6 reps

      It should look like this:
      0:00 - deadlift - 3 reps
      0:30 - pullup - 6 reps
      1:00 - deadlift - 3 reps
      1:30 - pullup - 6 reps
      ......continuing this pattern until you have done 10 sets of each exercise.  
      Your last set will start at the 9:30 mark.  Start strict and then switch to
      kipping when necessary.

      TRY TO USE A DIFFERENT GRIP FOR EACH SET OF PULLUPS.
      You can go wider, more narrow, overhand, underhand, alternating,
      or any other variation. 

      If you don't have a recent 1RM for deadlift, you can take your 10RM from 10/8/12
      and divide that number by 0.75.  This will give you an estimate of your 1RM.  

#3  Sledgehammer Vs. Tire (HORIZONTAL Swing)

      One minute left-handed and one minute right-handed. Just one round.  
      There is a video on the exercise demo page for this one.  

CHEST          11/4/12

#1  BB Close Grip Bench Press

      Set 1 - (1.5 REP) - 10 reps, where the half-rep is the TOP HALF of the range of
                  motion.  So 1 full rep = halfway down, back up, then all the way down, and
                  back up.
      Set 2 - PAUSE - 10 reps
      Set 3 - 5 seconds on the eccentric (lowering) phase of each rep - 5 reps
      
      Set up with the grip you would normally use, then move each hand in about 4".
      So, if your hands are normally 24" apart for BB Bench Press, they will be 16" apart
      for close grip.

#2  Do 2 rounds of:

      DB Incline Bench Press - 90 seconds
      REST - 1 MINUTE
      EZ Curl Bar Nosebreaker - 8 reps
      EZ Curl Bar Pullover - 8 reps
      EZ Curl Bar Press - 8 reps

      Rest 3-5 minutes between rounds.  The nosebreaker, pullover, and press are all
      done on the flat bench, and all without releasing the bar.

#3  In 7 minutes, do as many rounds as possible of:

      Hand Release Clapping Pushup - 5 reps
      Hand Release Pushup - 10 reps
      DB Thruster - 15 reps
      Run 100 meters with a DB (at least 40 lbs, and carry it any way you want)

      #3 is continuous work.  

SHOULDERS          11/2/12

#1  In 5 minutes, do as many rounds as possible of:

      Toes to bar - 5 reps
      Seated DB Shoulder Press - 10 reps
      BB Shrug - 15 reps

      #1 is continuous work.  

#2  BB Power Jerk          3-3-3-3 reps

      Rest between sets.  This is a progression.  Start with a weight you can easily
      manage and then increase weight each set.  Your foot position for the power jerk 
      is the same as it is for a clean.  (Your feet start hip-width apart, and then for
      the catch, you land with your feet about shoulder-width apart.)

#3  Do 4 rounds of:

      BB Push Press - 5 reps
      Hold BB locked out overhead - 5 seconds

      Continuous work.  Try not to set the bar down for the 4 rounds.

LEGS          11/1/12

#1  With just the bar or a broomstick, do 2 rounds of:

      BB Muscle Snatch - 5 reps
      BB Snatch Grip Push Press - 5 reps
      BB Snatch Drop - 5 reps
      BB Overhead Squat - 5 reps

      #1 is continuous work and is not meant to be difficult.  This is an intro to 
      the muscle snatch and snatch drop.  Check for videos on the exercise 
      demo page.

#2  BB Front Squat PAUSE          3-3-3-3-3 reps

      Pause for 3 seconds at the bottom of each rep.  This is a progression.  Start
      with a weight you can easily manage, and then increase weight each set.

#3  Start a timer.  You have 6 minutes to:

      Run 800 meters (on the 50-meter course)
      BB Clean and Jerk - Use the remainder of the 6 min. to establish a 3 Rep Max

      We will post our time for the 800 meters and our weight for the clean and jerk.

#4  Do 1 round of:

      BB Sumo Deadlift - 25 reps (you pick the weight)
      Air Squat - 100 reps

      Results for the 800 meter run and 3RM BB Clean and Jerk in less than 6 minutes:

      Scott Johnson - 3:29 and 165 lbs
      Carlo Anguiano - 3:33 and 175 lbs
      Rob Tijerina - 3:36 and 185 lbs
      James Garee - 3:45 and 245 lbs

      

BACK          10/30/12

#1  Pullup          1-2-3-4-5-6-7-8-9-10 reps
      Burpee          10-9-8-7-6-5-4-3-2-1 rep

      #1 is continuous work.  Do 1 pullup, then 10 burpees, then 2 pullups, then 
      9 burpees, etc.  Start with strict pullups.  Switch to kipping pullups 
      if you need to.

#2  Do 3 rounds of:

      BB Deadlift - 10 reps
      Cable Row - 20 reps
      Jump Squat - 30 reps

      Rest 1 minute between rounds.  

CHEST          10/29/12

#1  BB Bench Press PAUSE          5-5-5-5 reps

      Load for Set 1 - 70% of 1RM, Set 2 - 78% of 1RM
      Load for Set 3 - 73% of 1RM, Set 4 - 80% of 1RM
      Rest between sets.

#2  Double Suicide (on the 50-meter course) Plus Pushups

      Do 8 hand release pushups every time you return to the start line.  For the double
      suicide, you will do a total of 64 pushups.

#3  BB Incline Bench Press

      Set 1 - 10 reps (you pick the weight)
      REST - 30 seconds
      Set 2 - using the same weight, go to failure
      REST - 30 seconds
      Set 3 - using the same weight, go to failure

      

SHOULDERS          10/27/12

#1  Standing BB Shoulder Press

      Do 5 reps every minute, on the minute, for 10 minutes.
      Try to use the same weight for all 10 sets.

#2  Do 2 rounds of:

      BB Push Press - 15 reps
      DB Reverse Fly - 15 reps
      DB Lateral Raise - 15 reps
      Plate Front Raise - 15 reps
      BB Shrug - 15 reps

      Rest 3 minutes between rounds.

LEGS          10/26/12

#1  Do 2 rounds of:

      Air Squat - 1 minute
      REST - 1 minute
      BB Deadlift - 1 minute
      REST - 1 minute
      Run 200 meters in less than 50 seconds (on the 50-meter course)

      Rest 3 minutes between rounds.

#2  BB Snatch Grip Push Press to BB Overhead Squat          3+3  -  2+2  -  1+1 rep

      For example, the first set is 3 snatch grip push presses, followed by 3 overhead 
      squats.  Increase weight each set.  Rest between sets.

#3  Do 2 rounds of:

      BB Hang Squat Clean - 5 reps
      BB Standing Shoulder Press - 5 reps
      BB Front Squat PAUSE - 5 reps (Pause for a 2-count at the bottom of each rep.)
      Pushup (1.5 REP) - 10 reps

      Rest 3-5 minutes between rounds.
      For the hang squat clean, only lower the bar to your knees between each rep.
      Try not to release the bar during the first 3 exercises of #3.  

#4  BB Back Squat

      Set 1 - 10 reps with a 5-second eccentric (lowering) phase for each rep.  No pause
                  at the bottom.  Load is 60% of your 1RM.
      
      Set 2 - 5 reps of 1.5 REP.  Load is also 60% of your 1RM.
                  (1 full rep = all the way down, halfway up, back down, and then all the 
                  way up, all performed at a normal speed)
      
      Set 3 - To determine the number of reps for Set 3, put even numbers 2-20 in a bowl 
                  or a hat, and pick a number.  You decide the weight.  Normal speed.  No pause.

      Rest between sets.  

BACK          10/24/12

#1  Strict Weighted Pullup

      Start with 3 reps at 50% of your 1RM

      Do sets of 3 reps, adding 10 pounds per set, until you fail.
      Once you fail, you are done with #1.
      Rest between sets.

#2  Kipping Pullup          12-14-16-18-20 reps
      Double Unders          12-14-16-18-20 reps

      #2 is continuous work.  Do 12 pullups, then 12 double unders, then 14
      pullups, then 14 double unders, etc.

#3  At the start of every EVEN minute, do 8 reps of BB Row.
      At the start of every ODD minute, do 8 reps per side of Sledgehammer Vs Tire
      (Swinging 12 o'clock to 6 o'clock, hitting the sidewall of the tire.  Swing it
      like you mean it.)

      Do 12 total rounds.  6 rounds of BB Row and 6 rounds of Sledgehammer.  

      

CHEST          10/23/12

#1  Depth Jump With Lateral Movement - 10 reps

      a)  Step off an 18" box or tire.
      b)  Land with both feet.  Have a partner, standing in front of you, point to the 
      left or right just before you land.
      c)  Immediately upon landing, sprint 12.5 meters in the direction your partner
      is pointing.

      Walk back to the box/tire after each rep, and do the next rep.  The idea for this
      exercise is to be as explosive as possible with each rep, not necessarily to elevate
      your heart rate.  

      Warm up thoroughly before you start #1!!!

#2  BB Bench Press

      Press as many total pounds as possible in 90 seconds.
      LOAD IS 50% OF YOUR 1RM.
      You can rerack the weight as many times as you like.  This does not have to be
      a continuous, unbroken set. 
      We will post load, reps, and total weight.

#3  BB Bench Press PAUSE

      Set 1 - 8 reps (you pick the weight)
      Set 2 - Load from Set 1 PLUS 20 lbs, and go to failure.
      Set 3 - Load from Set 1 MINUS 20 lbs, and go to failure.

      Rest between sets.  An example:  Set 1 - 180 lbs, Set 2 - 200 lbs, Set 3 - 160 lbs.

#4  Hand Release Pushup

      Start a timer.
      At the start of the first minute, do 11 hand release pushups.
      At the start of the second minute, do 12 hand release pushups.
      Continue to add one strict pushup per minute until:
      a)  you fail to complete the required number of pushups before the start of the 
      next minute OR
      b)  you complete the round of 20 pushups.  

Results for the 90 seconds of BB Bench Press:

Jason Bryant - 41 reps at 130 lbs = 5,330 total lbs
Justin Slusher - 34 reps at 105 lbs = 3,570 total lbs
Scott Johnson - 33 reps at 135 lbs = 4,455 total lbs
Don Starr - 43 reps at 95 lbs = 4,085 total lbs
Troy Etheredge - 40 reps at 135 lbs = 5,400 total lbs

SHOULDERS          10/21/12

#1  Do 1 round of:

      BB Sumo High Pull - 1 minute
      REST - 1 minute
      BB Shrug - 1 minute
      REST - 1 minute
      DB Lateral Raise - 1 minute

#2  Standing BB Shoulder Press PAUSE          4-4-4 reps

      Pause for 2 seconds at the bottom and the top of each rep.
      Go as heavy as you can.  Rest between sets.

#3  Do 3 rounds of:

      DB Reverse Fly - 15 reps
      BB Push Press - 15 reps
      Partner Wheelbarrow - 25 meters

      Rest between rounds.  

LEGS          10/20/12

#1  BB Squat Clean          1-1-1-1-1 rep

      We are going for a 1 Rep Max here.  Start with a weight you can easily
      manage and then add weight each set.  We will post our results.

#2  Clean-Grip Deadlift          5-5 reps

      The load is 80% of your brand new Squat Clean 1RM.
      Use a normal, controlled pace on the upward (concentric) part of each rep.
      Use a 5-second count on the downward (eccentric) part of each rep.
      Reset your starting position between each rep (don't bounce the weight).

#3  BB Squat          15-10 reps

      Load for Set 1 is 65% of your 1RM.  Load for Set 2 is 75% of your 1RM.
      Rest between sets.

#4  Do 2 rounds of:

      Squat Box Jump - 15 reps
      BB Ground to Overhead - 10 reps at 135 lbs

      Rest between rounds.  The Squat Box Jump is essentially a jump squat onto
      an 18" box or tire.  Stand directly in front of the box, do a full squat,
      then come up out of the squat and jump onto the box as quickly as you can.  
      Stand all the way up on the box at the top of each rep.
      For the Ground to Overhead, for a complete rep, the bar must go from the 
      ground to locked out overhead.  How you get it there is up to you.  Be sure to 
      maintain good posture.  Do NOT round your back.

      Results for the BB Squat Clean 1RM:

      Jason Bryant - 195 lbs
      Troy Etheredge - 195 lbs
      Dave Mechem - 185 lbs
      Carlo Anguiano - 205 lbs
      Rob Tijerina - 215 lbs
      Scott Johnson - 225 lbs
      
      

BACK          10/18/12

#1  Strict Unweighted Pullups

      Start a timer.  
      At the start of the first minute, do 5 pullups.
      At the start of the second minute, do 6 pullups.
      Continue to add 1 strict pullup per minute until you fail to complete the
      required number of reps before the start of the next minute.

#2  Do as many reps as possible in 2 minutes of BB Row (135 lbs)

      Do not sacrifice technique or posture for speed.

#3  Do 1 round of:

      KB Swing - 25 reps
      Double Suicide (on the 50 meter course)
      Cable Row - 25 reps
  

CHEST          10/17/12

#1  At the start of every half-minute, sprint 25 meters.  Do 10 total reps.

      Get warmed up before you start #1.

#2  BB Bench Press

      Set 1 - 1.5 REP for 10 reps
      Set 2 - PAUSE (for 2 seconds at the bottom of each rep) for 10 reps
      Set 3 - 7 seconds on the eccentric (lowering) phase of each rep for 7 reps
      Set 4 - 60% of your 1RM on the bar and go to failure

      Rest at least 2 minutes between sets.

#3  In 10 minutes, do as many rounds as possible of:

      Toes to Bar - 5 reps
      DB Incline Bench Press - 15 reps
      Run 200 meters
      Hand Release Pushup - 20 reps
      Tire Pull (50 lbs in tire) - 25 meters
      Burpee - 10 reps

      #3 is continuous work.