SHOULDERS AND SOME OTHER STUFF          1/31/12


#1  Pullup          10-10-10-10
      Crossfit Pushup          10-10-10-10
      DB Reverse Fly          10-10-10-10
      BB Push Press          10-10-10-10


      Continuous work.  No prescribed rest.


#2  Standing BB Shoulder Press          8-4-2-16


#3  Two-foot Jumps (meters)          50-50
      Sprint (meters)          50-50
      Reverse Bear Crawl (meters)          50-50
      Farmer's Walk (meters)          50-50
      Waiter's Walk (meters)          50-50


      #3 is continuous work.  No prescribed rest.
      
      The two-foot jump is just continuous broad jumping for 50 meters.
      Where you land is the start of the next jump.


      For the waiter's walk, hold one DB at your side, and one DB overhead.
      Switch at 25 meters.

LEGS          1/30/12


#1  BB Squat          15-12-9-6-3
      24" Box Jump          15-12-9-6-3


      #1 is continuous work.  No prescribed rest. 


#2  BB Front Squat          8-6-4-2


#3  BB Thruster          10-10
      Bodyweight Squat          40-40
      Tire Pull (100 lbs)          50 meters - 25 meters 


      #3 is a superset.  Do one set of thrusters, squats, tire pull,
      and then rest.  Then do the second set.


#4  Jump Squat - ONE SET TO FAILURE - do as many reps as you 
      can without pausing.  If you pause, even slightly, at the top or
      bottom of a rep, the set is over.


#5  Without releasing the bar, do 3 deadlifts, 3 cleans, and then 3 jerks.
      Do the 9 total reps, rest, and repeat for one more set.  Two total sets.

BACK          1/28/12


#1  Strict Pullups          15-12-9-6-3
      Burpees          3-6-9-12-15


      #1 is continuous work.  No prescribed rest.


#2  BB Row          10-7-4-13


#3  BB Deadlift          1 minute
      BB Shrug          1 minute
      Cable Row          1 minute
      Kettlebell Swing          20 reps
      Run 400 meters


      For #3, do TWO ROUNDS.  Continuous work.

CHEST          1/27/12


#1  BB Bench Press          8-4-2-16


      For #1, number of reps is a target.  Go to failure on each set.


#2  BB Incline Bench Press          10-8-12
      Suicide plus pushups          1-1-1


      #2 is a superset.  Do one set of bench press and one suicide, then rest.
      And then move on to the next set.


      For the suicide plus pushups, you are doing a suicide on a 50 meter
      course.  Every time you return to the start line, do 5 Crossfit pushups.
     So, in one suicide, you will do 20 pushups.


#3  BB Bench Press          8 + 2 Negatives - 6 + 2 Negatives - 4 + 2 Negatives
      Jump Squat          25-25-25
      Diamond PAUSE pushup          15-15-15 


      #3 is a superset.
      
      For the sets with negatives, do the prescribed number of reps, and then
      without setting the bar down, do two reps where you are lowering the bar
      as slowly as you can.  For the two negatives, your spotter needs to help you get
      the bar back to the start position.


      For the Diamond PAUSE pushups, pause at the bottom and 
      the top of each rep for a 2-count.

SHOULDERS AND OTHER STUFF          1/25/12


#1  BB Hanging High Pull (see pictures below)         10-10-10
      Plate Front Raise          10-10-10
      BB Row          10-10-10
      DB Reverse Fly          10-10-10


      #1 is continuous work.  No prescribed rest.
      For the hanging high pull, YOUR HAND AND FOOT 
      POSITION IS THE SAME AS IT WOULD BE FOR 
      A BB CLEAN.


#2  Standing BB Press          10-10


#3  BB Push Press          10-10


#4  DB Thruster          10-10-10
      BB Incline Press          10-10-10
      BB Shrug          10-10-10
      Stability Ball DB Lateral Raise          10-10-10 


      #4 is continuous work.  No prescribed rest. 
      For stability ball lateral raise, you are seated on the ball.  Keep
      one foot off the ground. 

                                          Start position for hanging high pull

                                          Finish position for hanging high pull

LEGS          1/24/12


#1  BB Squat          20 reps


#2  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.


#3  BB Squat 1.5 Rep          5-5


      For #3, 1 rep = from standing position to full squat, then come halfway up, 
      back to full squat, and then all the way up.


#4  Burpee          50 reps


#5  BB Clean          1-1-1-1-1


#6  BB Deadlift          15
      Run          200 meters
      BB Front Squat          15


      For #6, do all three sets in a row.

BACK          1/22/12


#1  Cable Row          15-12-9-6
      DB Pullover          15-12-9-6
      Tire Pull (Walking backward, 25 meters, 80 lbs in tire)          1-1-1-1


      #1 is continuous work.  No prescribed rest.


#2  BB Row          3-3-3-3-3


#3  Strict Pullups (NO kip) - Do as many reps as you can in 60 seconds.


#4  Toes to bar          15-15
      BB Shrug          10-10


      #4 is a superset.  Do one set of toes to bar, one set of shrugs, and
      then rest.


#5  Kipping Pullup - Do as many reps as you can in 60 seconds.

CHEST          1/21/12

#1  Tabata Crossfit Pushup - Do 20 seconds of work, 10 seconds of rest,
      20 seconds of work, 10 seconds of rest, for 4 minutes.  That will be a total
      of 8 sets.  Try to do the same number of reps for each set.

#2  BB Bench Press          2-2-2-2-2

#3  BB Bench Press          2-4-6-8-10-12
      BB Complex - After each set of bench, do 2 deadlifts, 
      2 squat cleans, and 2 push presses, without releasing the bar.

      For #3, no prescribed rest.  Continuous work. 

#4  BB Incline Press          15-10-5

      For #4, number of reps is a target.  Keep doing reps until you FAIL.   

SHOULDERS          1/19/12


      Handstand Pushup          30 seconds
      Suicide          50 meters
      DB Waiter Walk          50 meters 
      Standing BB Shoulder Press          10
      24" Box Jump or Tailboard Jump          20
      DB Thruster          15
      BB Shrug          15
      DB Reverse Fly          15 


      3 rounds.  Rest between rounds.


      For Waiter Walk, hold a DB in each hand.  One hand is down, one hand
      is over your head.  Switch hands at 25 meters.

LEGS          1/18/12


#1  BB Front Squat (pick up weight from floor)          8-8
      Bodyweight Squat (one minute)          1-1
      DB Farmer's Walk (100 meters)          1-1


      #1 is continuous work.  No prescribed rest


#2  BB Squat          3-3-3


#3  BB Deadlift          12-10-8
      Toes to bar          12-10-8
      Treadmill (10 MPH, 0% incline)          45 seconds-40 seconds-35 seconds


      #3 is continuous work.  No prescribed rest.


#4  BB Clean and Jerk          1-1-1-1-1

BACK          1/16/12


#1  BB Row          20-16-12  


#2  Weighted, Strict Pullup          10-8
      Burpee          25-15
      Kipping Pullup          12-10


      #2 is a superset.  Do one set of strict pullup, burpee, and kipping pullup,
      then rest.  And then do the second set.


#3  Cable Row          15-15
      High Knees (50 meters)          1-1
      Sprint (50 meters)          1-1
      Fireman's Carry (50 meters)          1-1
      Cable Row          10-10


      #3 is a superset.


#4  BB Row          4-7-10


      

CHEST          1/15/12


#1  Goblet Squat          15-12-9-6-3
      DB Bench Press          15-12-9-6-3


      #1 is continuous work.  No rest.


#2  BB Bench Press          3-3-3-3


#3  BB Bench Press (pause for 2-count at bottom of each rep)          1-2-3-4
      Diamond Pushup          14-13-12-11
      Bodyweight Squat          14-13-12-11


      #3 is continuous work.  No rest.


#4  BB Incline Press 1.5 rep          5-4-3
      Stability Ball Pushup (ONE foot on ball, two hands on flat bench)          20-18-16


      #4 is a superset.  Do one set of incline presses and one set of stability ball pushup,
      then rest.  And then do the second set.   


      For the incline press, one repetition equals: bar goes from starting position, to 
      chest, then halfway up, back to chest, then all the way back up to the starting
      position.  


      For stability ball pushup, keep one foot on the ball, and switch feet halfway 
      through the set.  

SHOULDERS AND OTHER STUFF          1/13/11


#1  Cable Row          10-10
      Seated DB Shoulder Press          10-10
      BB Shrug          15-15
      One-handed Kettlebell Swing          10-10 (reps per side)


      #1 is a superset.  Do one set of each exercise, then rest.  And then do the second set of 
      each exercise.  


#2  Standing BB Shoulder Press          8-8
      Crossfit Pushup          25-25
      Pullup          15-15
      Plank          90 seconds-90 seconds


      #2 is a superset.  Do one set of each exercise, then rest.  And then do the second set of 
      each exercise.


#3  BB Front Squat          15-15
      BB Push Press          10-10       
      Partner Wheelbarrow length of truckroom and back (80 feet or so)          1-1
      DB Lateral Raise          15-15


      DO NOT SET BAR DOWN between front squat and push press.  


      #3 is a superset.  Do one set of each exercise, then rest.  And then do the second set of 
      each exercise.

LEGS          1/12/12


#1  Sprint 50 meters          set 1 - 60% of max speed, set 2 - 70%, set 3 - 80%, set 4 - 90%
                                            set 5, 6, 7, 8, - 100% 


#2  BB Squat Warmup          15 reps


#3  BB Squat          3 sets - To determine the number of reps, put even numbers 2-20 in a 
          bowl, and pick a number prior to each set.  Do not use the same number twice.
                                


#4  Suicide (50 meter course)          1-1
      DB Thruster          17-17
      Tire Pull, walking backward, with 80 lbs in tire, for 25 meters          1-1


      #4 is a superset.  Do one set of each exercise, all in a row, then rest.  And then do the 
      second set. 


#5  BB Deadlift          1-1-1-1


#6  Jump Squat          2 sets - Remain in CONTINUOUS motion and do as many as you can.
          AS SOON AS YOU PAUSE FOR EVEN A SECOND between reps, the set is over.  
          Just for reference, the last time we tried this, I got 50 reps on the first set and 41 reps 
          on the second set.

BACK          1/10/12


#1  Pullup          5
      BB Shrug          10
      DB Reverse Fly          15


      Do 5 rounds.  Continuous work.


#2  Weighted Pullup - 1st set - 10 reps
      Weighted Pullup - 2nd set - 8 reps is your target, but go to failure,
          then set down the weight and do UNWEIGHTED pullups to failure.


#3  BB Row - 1st set - 10 reps
      BB Row - 2nd set - 6 reps is your target, but do as many complete
          reps as possible and THEN DO TWO PARTIAL REPS. 
      BB Row - 3rd set - 3 reps is your target, but do as many complete
          reps as possible and THEN DO TWO PARTIAL REPS.  
      30 SECONDS of rest between 2nd set and 3rd set.  
      WORK HARD ON THE TWO PARTIAL REPS.  MAINTAIN GOOD POSTURE.  
      IF YOU ARE ROUNDING YOUR BACK, GO LIGHTER!!!


#4  Suicide (50 meter course)          1-1
      Cable Row          15-15
      Alternating DB Snatch          1 minute-1 minute


      #4 is a superset.  Do one set of each exercise, then rest.  Then do the 
      second set of each exercise.

CHEST          1/9/12


#1  BB Bench Press          6-9
      DB Alternating Stability Ball Press          20-20


#2  BB Bench Press          2(+2 Negatives) - 2(+2 Negatives)
      Plate Pull (40 feet)          1-1


#3  BB Incline Press          12-9
      Burpee          12-9
      Reverse Bear Crawl (50 meters)          1-1


#4  BB Incline Press          6-3
      Crossfit Pushup          40-30


All four exercise groupings are SUPERSETS.  Complete one set of each
exercise in the superset, and then rest. 

SHOULDERS          1/7/12


#1  Overhead BB Squat          12-12-12
      Handstand Pushup          30-30-30 (seconds)


      #1 is a superset.  Do one set of overhead squat, followed by
      30 seconds of handstand pushups, then rest.  Then do the
      second set, etc.


#2  BB Jerk          4-4-4
      BB Shrug          20-15-10


      #2 is a superset.


#3  Standing BB shoulder press          6-5-4
      BB Thruster          12-10-8


      #3 is a superset.  


      

LEGS           1/6/12


#1  Without releasing the bar or changing weight, do 


       3 deadlifts
       3 squat cleans
       3 front squats
       3 push presses


Then rest and repeat.  Two total sets.


#2  BB Squat Clean          5-5


#3  Burpee Pullup          16-14


#4  Resisted Sprint (50 meters)          1-1


#5  BB Deadlift          3-3


#6  Box or Tailboard Jump          25-25


#7  Double Suicide          1 set


#8  BB Squat          1-1-1            

Back          1/4/12


This is a circuit.  Do one set of each exercise, without rest.
That is one round.  Do 3 rounds.  Rest between rounds.


Run (meters)                                          200-400-600
BB Row                                                  7-6-5
Sledgehammer vs Tire                           10-9-8 reps per side
Pullup                                                     13-11-9
Run (meters)                                          200-400-600
DB Row                                                  7-6-5
Tire Drag-100 lbs-25 meters               1-1-1
Cable Row                                             11-9-7

CHEST             1/3/12

#1   Crossfit Pushup                      25-23-21-19
       Plate Pull (40 feet)                 1-1-1-1
       Toes to Bar                            17-15-13-11
       BB Incline PAUSE                  8-6-4-2

       #1 is a superset.  Do the first set of each exercise, then rest, then do 
       the second set of each exercise, etc. Plate pull distance is once across
       the truck room.  For BB Incline, pause for a two-count
       at the bottom of each rep.

#2   BB Bench Press                     10-7-3-7-10


       For #2, number of reps is a target.  Go to failure each set.  Feet off the floor.

#3   DB Thruster                            15-12-9-6-3
       Flutter Kicks (4 count)            20-20-20-20
       BB Bench Press                      3-6-9-12-15

       #3 is continuous work.  No rest.

SHOULDERS           1/1/12

#1   Suicide (50 meter course)            1-1
       DB Reverse Fly                           10-10
       DB Lateral Raise                        10-10
       Front Raise                                 10-10     
       Standing BB Shoulder Press       7-7

       #1 is a superset.  Do one set of each exercise without stopping,
       and then rest.  Then do the second set.

#2   Run 400 meters                            1-1
       BB Shrug                                     20-20
       BB Push Press                             5-5

       #2 is a superset.  Do one set of each exercise without stopping,
       and then rest.  Then do the second set.

#3   Box Jump (or tailboard)                20-20
       Handstand Pushup                       10-10
       BB Jerk                                         3-3

       #3 is also a superset.  Do one set of each exercise without stopping,
       and then rest.  Then do the second set.