SHOULDERS          4/30/12

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

#2  Do 3 rounds of:

      BB Shrug - 10 reps
      Seated DB Shoulder Press - 10 reps
      30" Box Jump - 10 reps
      Waiter's Walk - 50 meters
      Burpee - 10 reps

      Rest between rounds. 
      For the waiter's walk, have a DB in each hand.  Walk with one arm straight
      overhead, and one arm down.  Switch arms at 25 meters.

#3  BB Jerk          4-4-4 reps

LEGS          4/29/12

#1  BB Squat  -  10 reps

      We are looking for a 10 Rep Max, which is the most weight you can do for 
      10 repetitions.  Get thoroughly warmed up before this set!!!!
      We will post our results.

#2  Do 3 rounds of:

      Air Squat - 25 reps
      BB Front Squat - 5 reps
      Tire Drag (80 lbs in tire) - 25 meters (walking backward while pulling tire)

      Rest between rounds.

#3  BB Squat 1.5 Rep  -  5-3-9 reps

      From the starting position, go down into a full squat, then halfway up, back
      down to a full squat, and then come all the way up to the starting position.
      This equals one rep. 

#4  Do 3 rounds of:

      Tire Flip - 12 reps
      Jump Squat - 20 reps
      High Knees - 50 meters
      Sprint - 50 meters

      Rest between rounds.  

Results for BB Squat 10 RM:

Rob Tijerina  -  245 lbs
Scott Johnson  -  225 lbs
Dave Mechem  -  225 lbs

BACK          4/27/12

#1  Pullup          5-6-7-8-9-10-11-12 reps

      Start the first set with strict pullups and a 20-pound DB.  If necessary,
      as you progress through the sets, go to unweighted
      strict pullups, and then to unweighted kipping pullups.
      But stick with strict pullups and the 20-pound DB if you can.

#2  Do 3 rounds of:

      KB Swing - 20 reps
      Cable Row - 20 reps
      Jump Squat - 20 reps
      BB Deadlift - 2 reps
     
      Rest between rounds.

#3  Timed 200 meter run (on a measured 50 meter course)

      We will post our times.  

Times for the 200 meter run:

Rob Tijerina  -  40.68 seconds
Carlo Anguiano - 36.78 seconds
Scott Johnson  -  36.09 seconds

CHEST          4/26/12

#1  Do 5 rounds of:

      Crossfit Pushup  -  25-20-15-10-5 reps
      Goblet Squat  -  5-10-15-20-25 reps

      #1 is continuous work.  No prescribed rest.  Do 25 pushups, then 5 
      squats, followed by 20 pushups and 10 squats, etc.

#2  BB Bench Press PAUSE

      1st set - 10 reps
      2nd set - ADD 25 pounds to the weight used in the first set and go to failure.
      3rd set - SUBTRACT 25 pounds from the weight used in the first set, and 
            go to failure.

#3  Do 5 rounds of:

      Air Squat - 20 reps
      Stability Ball Pushup - 16 reps
      Pullup - 8 reps  (kipping or strict, you pick)
      BB Bench Press - 4 reps
      BB Clean and Jerk - 1 rep

      #3 is continuous work.  No prescribed rest.
      For the stability ball pushup, two hands on a bench, and the ball of one foot on 
      the stability ball.  Switch feet after 8 reps.

SHOULDERS          4/24/12


#1  Handstand Pushup - 1 set, maximum reps


      We will post our results.  Get warmed up before your max set!!!!!!


#2  Do 3 rounds of:


      Standing BB Shoulder Press  -  10 reps (Rd1) - 8 reps (Rd2) - 6 reps (Rd 3)
      BB Thruster  -  5 reps (Rd 1) - 4 reps (Rd 2) - 3 reps (Rd 3)


      Rest between rounds.  Without setting the bar down, do 10 presses and 5 thrusters.
      Then rest.  Then 8 presses and 4 thrusters, etc.


#3  Do 2 rounds of:


      DB Reverse Fly - 10 reps
      DB Lateral Raise - 10 reps
      45 lb plate Front Raise - 10 reps
      DB Snatch - 3 reps per side
      Suicide (50 meter course)


      Rest between rounds.

Results for one set, maximum reps of handstand pushup:

Carlo Anguiano  -  6 reps
Scott Johnson  -  11 reps
Rob Tijerina  -  28 reps 

LEGS          4/23/12

#1  Do 4 rounds of:

      Burpee Pullup - 12 reps (Rd1) - 9 reps (Rd2) - 6 reps (Rd3) - 3 reps (Rd4)
      BB Clean and Jerk - 4 reps (Rd1) - 3 reps (Rd2) - 2 reps (Rd3) - 1 rep (Rd4)

      #1 is continuous work.  No prescribed rest.  Do 12 burpee pullups, followed 
      by 4 clean and jerks, then 9 burpee pullups, 3 clean and jerks, etc.

#2  BB Squat          3-3-3-3 reps

#3  Do 2 rounds of:

      Toes to bar - 15 reps
      Run 400 meters
      BB Front Squat - 10 reps

      Rest between sets.

#4  BB Deadlift - 20 reps

BACK          4/21/12

#1  Do 3 rounds of:

      Strict Weighted Pullup - 14 reps(1st Rd) - 12 reps(2nd Rd) - 10 reps(3rd Rd)
      BB Shrug - 10 reps (all 3 rounds)

      Rest between rounds.

#2  Timed 100 meter Shuttle Run - 2 attempts

      Run 25 meters, then back to the start line, and then run 50 meters
      to the finish line.  We will post our best out of the two times.

      Get warmed up before your max effort shuttle runs.  Don't get injured!!!!

#3  Do 3 rounds of:

      BB Row - 18 reps(1st Rd) - 16 reps(2nd Rd) - 14 reps(3rd Rd)
      BB Shrug - 10 reps (all 3 rounds)

      Rest between rounds. 

Times for the Shuttle Run:

Parr Brookover  -  17.84 seconds
Rob Tijerina  -  17.22 seconds
Scott Johnson  -  17.06 seconds 

CHEST          4/20/12

#1  Do 2 rounds of:

      BB Incline Bench Press - use your best-guess 10 RM weight and go to failure
      Sprint 50 meters
      Walk back to start
      Sprint 50 meters
      BB Incline Bench Press - use the 10 RM weight minus 20 lbs, go to failure
      30" Box Jump - 10 reps
      BB Incline Bench Press - use the 10 RM weight minus 40 lbs, go to failure

      Rest between rounds.  For the 30" box jump, you may have to get 
      creative.  We stack two big tires (36" stack), put that next to a 6" curb, and
      jump from the curb to the tires.

#2  BB Bench Press (1.5 rep)       5-6-7

      One rep = from the starting position, bring the weight down to your chest, 
      halfway up, back down, and then all the way up.

#3  BB Bench Press PAUSE          4-4-4

      Pause for a 2-count at the bottom of each rep.

#4  Crossfit Pushup          60 reps

      You will probably have to break this down into multiple sets.

SHOULDERS          4/18/12


#1  Standing BB Shoulder Press          12


#2  Standing BB Push Press          6-6


#3  BB Jerk          2-2-2


#4  Do 2 rounds of:


      Standing BB Shoulder Press - 135 lbs to failure
      Suicide - 50 meter course
      Standing BB Shoulder Press - 115 lbs to failure
      Air Squat - 30 reps
      Standing BB Shoulder Press - 95 lbs to failure


      Rest between rounds.

LEGS          4/17/12

#1  BB Deadlift          1-1-1-1-1
      
      My number one goal for the deadlift is that nobody gets injured!!!!
      If you can't complete the lift with a flat back, the weight is too heavy. 
     
      WARM UP - Be thoroughly warmed up before you start the deadlifts.
      POSTURE - Do not round your back.  Good technique!!!!
      PROGRESSION - Don't start at your projected 1RM.  Start about 80 lbs 
            lighter than your projected 1RM and go up.  My planned lifts are 
            270-290-310-330-350.
      
      We will post our results. 

#2  BB Squat          4-8-12-16

#3  Do 3 rounds of:

      24" Box or Tailboard Jump - 20 reps
      Run - 200 meters
      Tire Pull - 100 lbs - 25 meters
      Fireman's Carry Plus Squat - 50 meters - 1 squat at each line (5 total squats)
      BB Clean and Jerk - 3 reps

      Rest between rounds.   For the Fireman's Carry, have a partner on your shoulders,
      and do 1 squat at the starting line, walk 12.5 meters, do another squat.  Repeat
      until you have traveled 50 meters and done 5 squats.

Results for BB Deadlift:

Dave Mechem  -  350 lbs
Rob Tijerina  -  360 lbs
Scott Johnson  -  355 lbs
Tyson Poindexter  -  435 lbs

BACK          4/15/12

#1  Burpee Pullup   -   20 reps

#2  Strict Weighted Pullup   -   8-6-4 reps

#3  BB Sumo High Pull   -   25 reps

#4  Cable Row   -   8-6-4 reps

#5  BB Front Squat   -   30 reps

CHEST          4/14/12

#1  BB Bench NEGATIVES          1-1-1-1-1

      By at least the last set, try to go heavier than your 1RM.
      Be thoroughly warmed up before you start #1.

#2  BB Bench Press          9-7-5

#3  Do 3 rounds of:

      Burpee - 15 reps
      Toes to Bar - 15 reps
      BB Bench Press PAUSE - 3

      Rest between rounds.

#4  Do 4 rounds of:

      BB Row - 10 reps
      BB Incline Bench Press (1.5 rep) - 5 reps
      Double-Leg Hop - 25 meters 

      #4 is continuous work.  No prescribed rest.
      The Double-Leg Hop is basically a repetitive standing long jump.

SHOULDERS          4/12/12

#1  Do 5 rounds of:

      Strict Pullup - 5 reps
      Crossfit Pushup - 10 reps
      DB Lateral Raise - 15 reps

      Continuous work.  No prescribed rest.

#2  BB Shrug - 275 lbs - 40 reps 

      You will probably have to break the 40 reps down into multiple sets.
     
#3  Standing BB Press          5-10-15

#4  Do 2 rounds of:

      45 lb plate Front Raise - 15 reps
      Farmer's Walk - 100 meters
      DB Reverse Fly - 15 reps
      Standing DB Press - 10 reps

      Rest between rounds.

LEGS          4/11/12

#1  Sprints - 50 meters - 9 reps

      Your effort level for the sprints should go like this:
      60% of max effort on rep 1, 70% on rep 2, 80% on rep 3,
      90% on rep 4, and then 100% for the last 5 reps.

#2  BB Front Squat          2-2-2-2

#3  BB Thruster - 135 lbs - 20 reps for time

      Time starts when you pick the weight up off the floor.  Don't use a rack.
      Some people might crank these out all in one set.  I am pretty sure 
      I will have to break this up into multiple sets.  I will post our times.

#4  BB Deadlift          2-2-2-2

#5  BB Squat PAUSE          10-10

      Pause for a 2-count at the bottom of each rep.

#6  Tabata Air Squat - Do 8 rounds of:

      Air Squat - 20 seconds
      REST - 10 seconds 

Times for BB Thruster - 20 reps at 135 lbs:

Scott Johnson  -  1:02
Dave Mechem  -  1:09
Rob Tijerina  -  0:41
Carlo Anguiano  -  0:56 

BACK          4/9/12


#1  BB Row          3-3-3-3


#2  Do 2 rounds of:


      Strict Weighted Pullup to failure (50 lbs)
      Suicide (50 meter course)
      Strict Weighted Pullup to failure (25 lbs)
      Air Squat - 30 reps
      Strict Unweighted Pullup to failure


      Rest between rounds.


#3  Cable Row          12-9-6-15

CHEST          4/8/12

#1  BB Bench Press 

      Set 1 - 225 lbs to failure (NFL Combine Style)

      Set 2 - If you complete 10 or more reps on Set 1, add 50 lbs and go to failure.
                  If you complete less than 10 reps on Set 1, subtract 50 lbs and go to failure. 

      Rest between sets.

      GET THOROUGHLY WARMED UP BEFORE YOU START #1!!!

      We will post our results.

#2  Run - 250m
      Crossfit Pushup - 30 reps
      Run - 200 meters
      Crossfit Pushup - 24 reps
      Run - 150 meters
      Crossfit Pushup - 18 reps
      Run - 100 meters
      Crossfit Pushup - 12 reps
      Run - 50 meters
      Crossfit Pushup - 6 reps 

      #2 is continuous work.  


#3  BB Bench Press PAUSE          3-6-9-12


#4  Do 3 rounds of:


      BB Bench Press - 1 NEGATIVE rep with a spotter
      Plate Pull - 40 feet
      BB Thruster - 10 reps
      Pullup - 10 reps (you can kip or go strict)

      Rest between rounds.


Results for #1:


Nick Ganci - 15 reps at 225 - 5 reps at 275
Brad Mendenhall - 16 reps at 225 - 5 reps at 275
Troy Etheredge - 8 reps at 225 - 17 reps at 175
Dave Mechem - 6 reps at 225 - 15 reps at 175
Scott Johnson - 5 reps at 225 - 15 reps at 175



      

SHOULDERS          4/6/12


#1  Seated DB Press          8-12-18


#2  BB Jerk          3-3-3-3


#3  Do 3 rounds of:


      Run - 400 meters
      BB Shrug - 20 reps
      BB Push Press - 5 reps


      #3 is continuous work.  No prescribed rest.

LEGS          4/5/12

#1  BB Squat Clean          1-1-1-1-1

      Be sure that you are warmed up before you start #1.  We are going for 
      a 1 RM here.  We will post our group's results.

#2  Standing Long Jump Competition - Best out of 3 attempts.  
      From a stationary start, you have to jump with 2 feet and land with 2 feet.  I looked up
      the world record, and it is 12' 2", if anybody wants to shoot for that.  We will post 
      our group's results.


#3  BB Squat 1.5 Rep          7-5-3


      From the starting position, go down into a full squat, then halfway up,
      back down to a full squat, and then come all the way up to the starting
      position.  This equals one rep.


#4  Burpees - 40 reps


#5  Do 2 rounds of:


      Tire Drag (120 lbs in tire) - 25 meters
      BB Thruster - 15 reps
      BB Squat - 5 reps


     Rest between rounds.


Results for the BB Squat Clean 1 RM and the Standing Long Jump:


Nick Ganci -   255 lbs -   8' 4"
Jon Sheppard -   185 lbs -   7' 0"
Carlo Anguiano -   210 lbs -   7' 9"
Scott Johnson -   210 lbs -   9' 0"
Rob Tijerina -   210 lbs -   7' 7"
Tyson Poindexter -   270 lbs -    8' 11"

BACK          4/3/12

#1  Strict Weighted Pullup          1-1-1-1-1

      Make sure you are warmed up before you start #1.  We are looking
      for a 1 RM.

#2  Strict Unweighted Pullup - 1 set, to failure

#3  Do 3 rounds of:

      BB Deadlift - 5 reps
      BB Squat Clean - 5 reps
      BB Front Squat - 5 reps

      Rest between rounds.

#4  Do 3 rounds of:

      Run 200 meters
      BB Sumo High Pull - 10 reps
      Medicine Wall Ball - 15 reps
      DB Row - 6 reps per side

      #4 is continuous work.  No prescribed rest.
      I will post our group's results for #1 and #2.

The first number is the 1 RM pullup.  We used a 40 lb. weight vest and held a
DB between our knees.  The second number is the reps of strict unweighted 
pullups.

Dave Mechem - 70 lbs.  -  12 reps
Rob Tijerina  -  100 lbs.  -  22 reps
Scott Johnson  -  125 lbs.  -  31 reps 

CHEST          4/2/12

#1  Do 1 round of:

      Partner Wheelbarrow - 25 meters
      DB Bench Press - 15 reps
      Toes to Bar - 10 reps
      BB Bench Press PAUSE - 4 reps
      Burpee Pullup - 10 reps
      BB Clean and Jerk - 2 reps

#2  BB Bench Press          8-4-2-16

      For the last set, 16 reps is only a target.  Go to failure on that set.

#3  BB Bench Press NEGATIVES          1-1-1

      1 rep per set.  Lower the weight as slowly as you can to your chest.
      Let your spotter(s) help you re-rack the bar.

#4  BB Incline Bench Press 

      1st set - 10 reps
      2nd set - ADD 20 pounds to the weight used in the 1st set, and go to failure.
      3rd set - SUBTRACT 20 pounds from the weight used in the 1st set, and go 
          to failure.

#5  Do 1 round of:

      Partner Wheelbarrow - 25 meters
      DB Bench Press - 15 reps
      Toes to Bar - 10 reps
      BB Bench Press PAUSE - 4 reps
      Burpee Pullup - 10 reps
      BB Clean and Jerk - 2 reps