SHOULDERS          5/30/12


#1  Do 2 rounds of:


DB Lateral Raise - 1 minute
REST - 1 minute
BB Shrug - 1 minute
REST - 1 minute
BB Thruster - 1 minute


Rest 3-5 minutes between rounds.


#2  BB Jerk          6-6-6 reps


#3  5-10-5 Shuttle (also called a 20-yard shuttle)


      This is a timed NFL combine event.  We are not timing it today.
      There are 3 lines in this drill:
      zero-yard line
      5-yard line
      10-yard line
      You start at the 5-yard line, straddling the line, with the 10-yard line
      to your left.  One hand is down, touching the line.  You run left, to the
      10-yard line, touch it with your hand, run to the zero-yard line, touch
      it,  then finish at the 5-yard line.
      You are going to do 8 reps of this shuttle:  one rep at 60% effort, one
      rep at 70%, one rep at 80%, one rep at 90%, and then 4 reps
      at 100%.


#4  Do 2 rounds of:


      Standing BB Shoulder Press - 12 reps
      Double Unders - 15 reps
      Standing BB Shoulder Press - 8 reps
      Jump Squat - 30 reps
      Standing BB Shoulder Press - 4 reps


      Rest between rounds.

LEGS          5/29/12

#1  Overhead Squat with a broomstick          15-15-15 reps

#2  BB Squat - 22 reps

#3  BB Squat Clean          2-2-2-2-2 reps

      Start with a weight you can easily manage, and then add weight each set.

#4  Burpees - 1 minute - Keep track of your reps.

      We will post the number of reps for each guy in our group.

#5  BB Deadlift - Set a timer.  Every minute, do 5 reps.  Use the same weight
      for all sets.  Do 10 sets.

#6  Run 400 meters and carry stuff

      Put 4 DB's at the 50 meter line (two 50's and two 45's).
      From the start (or zero meter line), run to the 50 meter line, grab a DB,
      and bring it back to the start.  Repeat for the other 3 DB's.  You will
      travel a total of 400 meters.


Results for the 1 minute of burpees:


Rob Tijerina - 31 reps
Carlo Anguiano - 28 reps
Scott Johnson - 27 reps
Dave Mechem - 18 reps

BACK          5/27/12


#1  Do 2 rounds of:


      Crossfit Pushup - 20 reps 
      Goblet Squat - 20 reps
      Cable Row - 15 reps


      #1 is continuous work.  No prescribed rest.


#2  BB Row


      Start a timer.  At the start of each minute, do 5 reps.
      10 sets total.


#3  Do 2 rounds of:


      BB Deadlift
      BB Row
      BB Sumo High Pull
      Strict Weighted Pullup


      Do 8 reps per exercise for the 1st round.
      Do 6 reps per exercise for the 2nd round.
      Use the same weight for the first 3 exercises.


      Rest between rounds.

CHEST          5/26/12

#1  BB Bench Press - 20 reps
      Run 400 meters 
      BB Bench Press - 14 reps
      Run 200 meters
      BB Bench Press - 8 reps

      Weight on bar equals YOUR BODYWEIGHT.
      One round.

#2  BB Bench Press          


      1st set:  6 reps plus 2 NEGATIVE reps
      2nd set:  4 reps plus 2 NEGATIVE reps
      3rd set:  2 reps plus 2 NEGATIVE reps


      On the negatives, use a spotter and lower the weight as
      slowly as you can.  The spotter will assist you to return to
      the starting position.

#3  Do 3 rounds of:

      BB Squat Clean 
      Standing BB Shoulder Press
      BB Front Squat
      BB Bench Press

      Do 8 reps per exercise for the 1st round.
      Do 6 reps per exercise for the 2nd round.
      Do 4 reps per exercise for the 3rd round.

      Try to do the first 3 exercises without releasing the bar.
      Rest between rounds.
     

#4  BB Incline Bench Press PAUSE

      Do 2 sets.  Put even numbers 2-20 in a bowl and pick a number
      prior to each set, to determine the number of reps.
      Don't use the same number twice.  Rest between sets.

SHOULDERS          5/24/12


#1  Standing BB Shoulder Press
      Start a timer.  At the start of each minute, do 5 reps.
      10 sets total.


#2  BB Thruster - 135 lbs - 20 reps 


      Try to do all 20 reps in one set.  If you need multiple sets to complete the 
      reps, that is fine.  Or if you want to go heavier or lighter, that is fine also.


#3  Do 3 rounds of:


      BB Sumo High Pull - 135 lbs - 9 reps
      Suicide - 50 meter course - 1 rep
      BB Push Press - 6 reps
      Toes to Bar - 9 reps
      BB Jerk - 3 reps


      Rest between rounds.

LEGS          5/23/12

#1  BB Squat          1-2-3-4-5-6-7-8-9-10 reps
 
      Use the same weight for all 10 sets.  Rotate back and forth with a partner
      until all sets are complete.  Your rest is when your partner is working. 


#2  Set a timer for 15 minutes.  
      When the timer starts, and on even minutes, do 3 BB Squat Cleans.
      On odd minutes, do 6 burpees.
      
#3  Do 2 rounds of:

      Air Squat - 1 minute
      REST - 1 minute
      30" Box Jump - 1 minute
      REST - 1 minute
      BB Deadlift - 1 minute

      Rest 3-5 minutes between rounds. 

BACK          5/21/12


#1  Do 2 rounds of:

      BB Row 155 lbs - 10 reps
      24" Box or Tailboard Jump - 20 reps
      BB Row 135 lbs - 10 reps
      Medicine Ball Wall Toss - 20 reps
      BB Row - 115 lbs - 10 reps

      Rest between rounds.  Feel free to go heavier, or lighter than the 
      recommended weights.  

#2  Strict Weighted Pullup          8-4-16 reps

#3  Do 2 rounds of:


      Cable Row - 20 reps
      Tire Flip - 15 reps
      BB Deadlift - 10 reps
      Double-Leg Hop - 25 meters


      Rest between rounds.  

CHEST          5/20/12

#1  Run - 300 meters
      Crossfit Pushup - 30 reps
      Run - 200 meters
      Crossfit Pushup - 20 reps
      Run - 100 meters
      Crossfit Pushup - 10 reps
     
      #1 is continuous work.  No prescribed rest.


#2  BB Bench Press PAUSE          7-4-11 reps


#3  Do 2 rounds of: 

      Plate Pull - 40 feet (inside the truck room)
      Tire Drag - 100 lbs in tire - 25 meters, walking backward
      Stability Ball Pushup - 20 reps (hands on bench, one foot on ball)
      Goblet Squat - 20 reps
      BB Bench Press - 5 reps

      Rest between rounds.

#4  BB Bench Press (1.5 REP)          5-4-3 reps

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

#5  Run - 250 meters
      Crossfit Pushup - 25 reps 
      Run - 150 meters
      Crossfit Pushup - 15 reps
      Run - 50 meters
      Crossfit Pushup - 5 reps


      #5 is continuous work.  No prescribed rest. 

SHOULDERS          5/18/12


#1  Do 3 rounds of:


      BB Push Press - 5 reps
      BB Jerk - 5 reps


      Rest between rounds.  Be warmed up before you start #1.  


#2  Do 3 rounds of:


      Standing BB Press - 135 lbs to failure
      Suicide Plus Dumbbells - 1 rep (recommended weight is 60 lb DB's)
      Standing BB Press - 115 lbs to failure
      Double Unders (Jump Rope) - 10 reps
      Standing BB Press - 95 lbs to failure


      Rest between rounds.  Feel free to go heavier or lighter on #2 if necessary.


      During each suicide, you will advance the DB's four times.  From the start
      to the 12.5, from the 12.5 to the 25, from the 25 to the 37.5, and from the 
      37.5 to the 50.   Each time you are running away from the start line, you will
      advance the DB's 12.5 more meters away from the start line.  The DB's 
      only move AWAY FROM THE START LINE, NEVER TOWARD THE
      START LINE.

LEGS          5/17/12

#1  BB Squat          20-15 reps

#2  Do 2 rounds of:

      BB Deadlift - 4 reps
      BB Row - 4 reps
      BB Squat Clean - 4 reps
      BB Thruster - 4 reps
      BB Front Squat - 4 reps

      Rest between rounds. 

#3  BB Clean and Jerk          6-4-2 reps

#4  Do 3 rounds of:

      Run 400 meters
      BB Squat - 10 reps

      #4 is continuous work.  No prescribed rest. 

BACK          5/15/12


#1  Do 10 rounds of:


      Strict Pullup - 5 reps
      Crossfit Pushup - 10 reps
      Air Squat - 15 reps


      #1 is continuous work.  No prescribed rest.


#2  BB Row - 16 reps
      Burpee Pullup - 4 reps
      
      REST 60 seconds
      
      BB Row - 12 reps
      Burpee Pullup - 8 reps
      
      REST 60 seconds
      
      BB Row - 8 reps
      Burpee Pullup - 12 reps
      
      REST 60 seconds 
      
      BB Row - 4 reps
      Burpee Pullup - 16 reps


#3  Do 3 rounds of:
  
      BB Squat Clean - 6 reps
      Cable Row - 12 reps
      DB Reverse Fly - 18 reps


      Rest between rounds.

CHEST          5/14/12

#1  Double Suicide (50 meter course) Plus Crossfit Pushups - 1 set


      Every time you return to the start line, do 5 Crossfit Pushups.  So you 
      will do 40 total pushups during the double suicide.


#2  BB Incline Bench Press


      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  BB Bench Press - 20 reps


      With a partner, take turns doing 2 reps at a time, until each person does
      20 reps.  Recommended weight is 225 lbs, but feel free to go heavier or lighter.  
      For Tyson, Mike, and some of the other station 8 manly men, 275 lbs is 
      probably more appropriate.  We are shooting for a weight that is roughly 85% 
      of your 1 RM.


#4  Do 3 rounds of:


      BB Bench Press PAUSE - 6 reps
      Run 100 meters in less than 20 seconds (on the 50 meter course)
      Stability Ball Alternating DB Chest Press - 15 reps


      Rest between rounds.  I think for the 100 meters in less than 20 seconds, you
      won't have to sprint at 100% max effort, but you will still need to hustle to stay
      under 20 seconds.
 

SHOULDERS          5/12/12

#1  Standing BB Shoulder Press          1-1-1-1-1 rep

      Be thoroughly warmed up before you start #1!!
      Start with a weight you can easily manage for the first set, and then
      add weight to each set.  Your last set should be your 1 RM.

#2  Do 3 rounds of:

      Run with a 45-lb plate - 100 meters (carry it any way you choose)
      Farmer's Walk - 100 meters
      DB Lateral Raise - 20 reps

      Rest between rounds.

#3  BB Push Press - 30 reps

      With a partner, take turns doing 3 reps at a time, until each person
      does 30 reps.

LEGS          5/11/12

#1  Sprints (25 meters) - 10 reps

      Your effort level should be 60% on the first rep, 70% on the second rep,
      80% on the third rep, 90% on the fourth, and then 100% for the last six reps.

#2  Do 3 rounds of:

      Pullup - 15 reps (strict or kipping)
      DB Thruster - 15 reps
      KB Swing - 15 reps
      Suicide (50 meter course) - 1 reps
      Bear Crawl - 50 meters

      #2 is continuous work.  No prescribed rest.

#3  BB Clean and Jerk          2-2-2-2-2

      Start with a weight you can easily manage on the first set, and then try to
      progressively add weight. 

#4  BB Squat - 3 sets

      Put even numbers 2-30 in a bowl.  Pick a number to determine the reps for the 
      first set.  Don't pick the number for the second set until you have completed 
      the first set.  And don't pick the number for the third set until you have 
      completed the second set.  Don't use the same number twice. 
      Rest between sets.  

BACK          5/9/12

For this workout, with a partner, take turns doing 10 reps at a time, for all exercises
except the clean and jerk.  For the clean and jerk, take turns doing 1 rep at a time.
Do not rest between exercises.  Set up all the exercises before you start.
Your rest is when your partner is working.

Pullup - 40 reps (10 reps at a time, strict or kipping)
Burpee - 40 reps (10 reps at a time)
BB Shrug - 40 reps (10 reps at a time)
DB Reverse Fly - 40 reps (10 reps at a time)
Tire Flip - 40 reps (10 reps at a time)
BB Clean and Jerk - 6 reps (1 rep at a time)

CHEST          5/8/12

After a thorough warmup:

#1  BB Bench Press (Rest between sets)

      Start with 2 reps @ 75% of your 1 RM
      
      CONTINUE TO DO SETS OF 2 REPS, ADDING 10 POUNDS PER SET,
      UNTIL YOU FAIL.
      Once you fail, you are done with #1.
      As an example, my 1 RM is 260, so my sets of 2 reps will be
      195, 205, 215, 225, 235 (hopefully), 245 (doubtful), 255 (miracle).
      But whenever I fail, I will stop doing sets.


#2  BB Bench Press - 16 reps


      16 reps is your target, but go to failure.


#3  Do 3 rounds of:


      BB Incline Bench Press PAUSE - 8 reps
      BB Front Squat - 6 reps
      BB Incline Bench Press PAUSE - 4 reps

      Rest between rounds.


#4  Crossfit Pushups - 70 reps


      With a partner, take turns doing 7 reps at a time, until each person does
      70 reps.

      

SHOULDERS          5/6/12

Do 3 rounds of:

Run 400 meters
Standing BB Shoulder Press - 9 reps
DB Row - 10 reps per side
BB Push Press - 7 reps
Pullup - 15 reps (strict or kipping, it's up to you)
BB Jerk - 5 reps

Rest between rounds.

LEGS          5/5/12

#1  Timed 100-meter shuttle run

      On the 50-meter course, start at the 25-meter line, run 25 meters to the 50-meter 
      line, then turn and run 50 meters to the zero-meter line, turn and run 25 meters, to 
      finish where you started at the 25-meter line.  

      Get thoroughly warmed up before you run this for time!!!!!!
      We will post our times.

#2  BB Deadlift - 1 set 

      To determine the number of reps for this set, put even numbers 2-20 in a bowl 
      and pick one.  For the whole workout, after you pick a number, 
      don't put it back in the bowl.

#3  BB Thruster - 20 reps

      Put 155 lbs on the bar.  With a partner, take turns doing 5 reps at a time, until
      each person does 20 reps.

#4  BB Squat - 1 set (pick a number from the bowl to determine the reps)

#5  Burpee - 50 reps

      With a partner, take turns doing 5 reps at a time, until each person does 50 
      reps.

#6  BB Squat Clean - 1 set (pick a number from the bowl to determine the reps)

#7  Air Squat - 150 reps (continuous work)

#8  BB Front Squat - 1 set (pick a number from the bowl to determine the reps)

Results for the 100-meter shuttle run:

Carlo Anguiano  -  17.18 seconds
Troy Etheredge  -  17.22 seconds
Scott Johnson  -  17.25 seconds
Rob Tijerina  -  17.34 seconds

BACK          5/4/12

#1  5-10-5 Shuttle (also called a 20-yard shuttle)

      This is an NFL Combine event, but we are not timing it today.
      There are 3 lines in this drill:  a zero-yard line, a 5-yard line,
      and a 10-yard line.  You start at the 5-yard line, straddling the line,
      with the 10-yard line to your left.  One hand is down, touching the
      line.  You run left to the 10-yard line,
      touch it with your hand, run to the zero-yard line, touch it, then
      finish at the 5-yard line.  There are many examples of it on youtube.
      You are going to do 7 reps of this shuttle, one rep each, at 60% effort, 70%,
      80%, 90%, and then 3 reps at 100% effort.

#2  BB Row          6 + 2 partial reps  ----->  4 + 2 partial reps

      #2 is just one set.  Start with a weight you can do 6 complete reps with.
      The goal is 6, but do as many full reps as you can.  And then do 2
      partial reps.  WORK HARD ON THE PARTIAL REPS.
      Then decrease weight and immediately go for 4 full reps and 2 more
      partial reps.

#3  Weighted Pullup          5-5-5

#4  Do 3 rounds of:

      BB Front Squat - 6 reps
      Cable Row - 12 reps
      BB Deadlift - 3 reps
      Run 200 meters

      #4 is continuous work.  No prescribed rest.
      My intention is to use 2 barbells for #4, with a heavier weight for the deadlift.


     

CHEST          5/2/12

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

      Be thoroughly warmed up before you start #1!!!
      With a spotter, lower the weight as slowly as you can to your chest.
      Have the spotter help you to re-rack the bar.
      Start with a manageable weight and then try to go heavier each set, 
      ending at a weight that is higher than your 1 RM.

#2  BB Bench Press          3-3-3 reps

#3  BB Bench Press PAUSE          5-9-13 reps

#4  Do 3 rounds of:

      BB Incline Bench Press - 8 reps
      Double-Leg Hop - 25 meters
      BB Thruster - one minute
      Toes to Bar - 12 reps
      BB Incline Bench Press - to failure (same weight you used for 8 reps)

      Rest between rounds.