CHEST          7/31/12


#1  Do 3 rounds of:


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


      Rest between rounds.  
      Round 1 - 7 reps for each exercise
      Round 2 - 5 reps for each exercise
      Round 3 - 3 reps for each exercise


#2  BB Bench Press PAUSE          5-5-5-5-20 reps


#3  Crossfit (hand release) Pushup - 70 reps


      You will probably need to break this down into multiple sets, but
      complete all 70 reps as quickly as you can.  


#4  Double Suicide (50 meter course) for time
      We will post our results.


      Results for the Double Suicide:


      Scott Johnson  -  1 minute and 59.35 seconds
      Carlo Anguiano  -  2 minutes and 7.03 seconds
      Rob Tijerina  -  2 minutes and 10.28 seconds

SHOULDERS          7/29/12

#1  BB Push Press          9-6-3-12 reps

      PAUSE for a 2-count at the TOP of each rep.

#2  Do 1 round of:

      BB Overhead Squat - 30 reps
      Handstand Pushup - Do as many reps as you can in 90 seconds
      Plate Pull - 120 feet  (We measured out 40' in our truck room)
      BB Sumo High Pull - 30 reps (recommended weight is 95 lbs)
     
      You may have to break down the overhead squat and high pull into multiple
      sets, or you can try and do all 30 reps in a row.  Just try to work as quickly as
      you can.

     

LEGS          7/28/12


#1  BB Clean and Jerk          1-1-1-1-1 rep


      We are going for a 1 Rep Max here.  Get warmed up before you start.
      Begin with a lighter weight and progress up to your 1RM.
      We will post our results.  


      And in case you're interested, the world record (regardless of weight class)
      in the clean and jerk is 579 lbs.


#2  Do 3 rounds of:


      Run 200 meters
      Air Squat
      Partner BB Carry (175 lbs) - 50 meters


      Do this with a partner.  While Partner A is running, Partner B is doing 
      Air Squats.  When Partner A finishes the 200 meters, switch positions.
      When Partner B finishes the 200 meters, both partners carry the 175 lb BB 
      for 50 meters.


      Air Squats are continuous while your partner is running.  No set number of reps.
      Carry the BB any way you like.  


      #2 is continuous work.  No prescribed rest.


#3  BB Front Squat          3-3-3 reps


      Go as deep as you can.  Keep your knees out wide. 


#4  American Kettlebell Swing


      With a partner, take turns doing sets of 10 reps, until you both have
      completed 70 reps.


      Your rest is when your partner is working.  


      Results for BB Clean and Jerk 1RM:


      Scott Johnson - 195 lbs
      Rob Tijerina - 210 lbs
      Carlo Anguiano - 185 lbs
      Nick Ganci - 255 lbs

BACK          7/26/12


#1  Complete as many rounds as possible, in 6 minutes, of:


      Pullup (Strict or Kipping)          3-6-9-12-15-18-21.....
      24" Box Jump          3-6-9-12-15-18-21.....


      Do 3 pullups, then 3 box jumps, then 6 pullups, then 6 box jumps, etc.
      If you complete the round of 21 reps, do 24 reps, then 27, etc.


#2  Cable Row


      Set 1 - Goal is 10 complete reps, but do as many complete reps as you can, and 
            then 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.


      Rest 3 minutes.


      Set 2 - Repeat Set 1. 


     

CHEST          7/25/12


#1  BB Bench Press PAUSE


      Start with 2 reps at 75% of your 1RM


      CONTINUE TO DO SETS OF 2 REPS, ADDING 10 POUNDS PER SET,
      UNTIL YOU FAIL.  
      Once you fail, you are done with #1.


      Rest between sets.  Get warmed up before you start #1!!


#2  BB Bench Press          


      Set 1 - 6 full reps plus 2 NEGATIVE reps
      Set 2 - 10 full reps plus 2 NEGATIVE reps
      Set 3 - 14 full reps plus 2 NEGATIVE reps


      For the negative reps, lower the weight as slowly as you can to your chest, and
      then with the help of a spotter, return to the start position.


#3  Do 3 rounds of:


      Burpee Broad Jump - 25 meters
      Stability Ball Pushup - 20 reps
      Toes to Bar - 10 reps
      BB Thruster PAUSE - 4 reps 
      BB Bench Press (1.5 REP) - 4 reps


      Rest 3 minutes between rounds.


      For the burpee broad jump, instead of a vertical jump at the end of each burpee,
      you will do a broad jump.  Where you land is where you begin the next burpee.
      Keep going until you have travelled 25 meters.


      For the BB Thrusters, pause for a 2-count at the BOTTOM AND THE TOP
      of each rep.

SHOULDERS          7/23/12


#1  Standing BB Shoulder Press          6-6-6 reps


      Pause for a 2-count at the TOP and BOTTOM of each rep!


#2  Suicide (on a 50-meter course) for time


      We will post our results.


#3  Do 2 rounds of:


      DB Waiter's Walk - 50 meters (change which hand is overhead at 25 meters)
      DB Lateral Raise - 25 reps
      REST - 1 MINUTE
      Plate Front Raise - 25 reps
      BB Shrug - 25 reps


      Rest 3 minutes between rounds.  
      For the waiter's walk, carry 2 DB's.  One hand is overhead, and one hand is
      by your side.  


      Results for the Suicide:


      Troy Etheredge - 47.59 seconds
      Rob Tijerina - 51.03 seconds
      Dave Mechem - 53.66 seconds
      Scott Johnson - 50.41 seconds
      Nate Hager - 53.77 seconds
      Matt Buelow - 52.60 seconds

LEGS          7/22/12


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


      We are going for a 1 Rep Max here.  Get warmed up before you start.
      Begin with a lighter weight and progress up to your 1RM.
      We will post our results.


#2  BB Front Squat PAUSE          11-9-7-5 reps


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


#3  Do 3 rounds of:


      BB Deadlift - 10 reps
      Pullup - 20 reps
      Crossfit (hand release) Pushup - 30 reps
      Double Unders - 40 reps
      Air Squat - 50 reps


      Rest between rounds.  You can do strict or kipping pullups.


      Results for the 1RM BB Squat Clean:


      Scott Johnson - 225 lbs
      Rob Tijerina - 215 lbs
      Dave Mechem - 205 lbs
      Troy Etheredge - 185 lbs 
      Tyson Poindexter - 275 lbs

BACK          7/20/12


#1  Standing Long Jump - Best of 4 attempts


      From a stationary start, jump with two feet and land with two feet.
      The world record is 12' 2" 
      We will post our results.


#2  Start a timer.
      At the beginning of each minute, do 6 BB Rows.  Do 10 total sets.


#3  Do 1 round of:


      Strict Weighted Pullup (40 lbs) - to failure
      High Knee Power Skip (see demo video) - 50 meters
      Sprint - 50 meters
      Strict Weighted Pullup (20 lbs) - to failure
      Burpee - 15 reps
      Strict Unweighted Pullup - to failure
      BB Deadlift - 15 reps


      Results for the Standing Long Jump:


      Carlo Anguiano - 7' 4"
      Rob Tijerina - 7' 9"
      Troy Etheredge - 8' 8"
      Dave Mechem - 7' 9"
      Scott Johnson - 8' 8"

CHEST          7/19/12


#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.


      Be thoroughly warmed up before you start #1.
      Rest between sets.  We will post our results.


      Most reps, 2012 NFL Combine - 44 reps, Dontari Poe, D-Tackle, Memphis
      Fewest reps, 2012 NFL Combine - 9 reps, TJ Graham, WR, NC State


#2  BB Bench Press PAUSE          6-5-4-3-2-1 reps
      BB Squat Clean          1-2-3-4-5-6 reps


      #2 is continuous work.  Do 6 presses, then 1 clean, then 5 presses, then 2 cleans, etc.


#3  Do 1 round of:


      Run 400 meters (on a 50-meter course) in less than 1:45
      Crossfit (hand release) Pushup - 1 minute  
      American Kettlebell Swing - 1 minute
      REST - 1 minute
      American Kettlebell Swing - 1 minute
      Crossfit (hand release) Pushup - 1 minute
      Run 400 meters (on a 50-meter course) in less than 1:45

      Results for BB Bench Press Max Reps:

      Scott Johnson - 4 reps at 225, 14 reps at 175 lbs
      Dave Mechem - 5 reps at 225, 13 reps at 175 lbs
      Rob Tijerina - 6 reps at 225, 16 reps at 175 lbs
      Carlo Anguiano - 9 reps at 225, 16 reps at 175 lbs
      Brian Oehler - 17 reps at 225, 4 reps at 275 lbs
      Chris Moren - 8 reps at 225, 17 reps at 175 lbs

SHOULDERS          7/17/12


#1  Timed 800 Meter Run (on the 50 meter course)


      We will post our times.


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


#3  Start a timer.
      At the start of each EVEN minute, do 4 reps of BB Jerk.
      At the start of each ODD minute, do 20 Double Unders.


      Do 12 total sets.  6 sets of BB Jerk and 6 sets of Double Unders.  


      Results for the 800 Meter Run:


      Rob Tijerina  -  3:30
      Scott Johnson  -  3:06

LEGS          7/16/12


#1  BB Deadlift          1-1-1-1-1 rep


      The absolute most important thing for this 1RM is that nobody gets injured!!!!!!
      If you can't complete the lift with a flat back,  DON'T DO IT!


      WARM UP - Get thoroughly warmed up before you start.
      POSTURE - Do not round your back.  Good technique is essential.
      PROGRESSION - Don't start at your projected 1RM.  Start about 80 lbs
            lighter than your projected max and go up about 20 lbs each lift.  


#2  BB Overhead Squat PAUSE          8-8-8 reps


      On each rep, hold the bottom position for a 2-count.  Feel free to use just the bar
      or a PVC pipe.  


#3  Start a timer.  
      At the start of each EVEN minute, do 5 BB Squat Cleans.
      At the start of each ODD  minute, run 100 meters.


      Do 10 total sets.  Five sets of squat cleans and 5 sets of 100 meters.


#4  BB Front Squat  -  2 sets


      Put even numbers 2 - 20 in a bowl.  To determine the number of reps per set,
      pick a number from the bowl.  Don't use the same number twice.


#5  Do 10 rounds of:


      Air Squat - 20 seconds
      REST - 10 seconds


      Pace yourself.  Try to get the same number of reps each round.

Results for Deadlift:

Dave Mechem  -  360 lbs
Rob Tijerina  -  365 lbs
Scott Johnson  -  360 lbs
Brian Oehler  -  440 lbs

BACK          7/14/12


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


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


#2  Strict Unweighted Pullup - One set.  Go to failure.  We will post our results.


#3  BB Row 4,000 lbs


      As quickly, and in the fewest reps possible, row a total of 4,000 lbs.
      20 reps of 200 lbs, for example, would give you a total of 4,000 lbs.
      Other examples (rounding to the nearest full rep):
      115 lbs for 35 reps
      135 lbs for 30 reps
      155 lbs for 26 reps
      175 lbs for 23 reps
      195 lbs for 21 reps


      You pick the weight.  You can do it in one set.  You can do multiple sets.
      You can increase or decrease the weight as you go.  Do any combination you
      want, as long as you row a minimum total of 4,000 lbs.


#4  Do 2 rounds of:


      Cable Row - 12 reps
      Medicine Ball Wall Toss - 15 reps
      Run 100 meters in less than 20 seconds
      Tire Drag (100 lbs in tire) - 25 meters


      Rest between sets.


Results for Weighted Pullup 1RM, and one set to failure of strict pullups:


Scott Johnson  -  130 lbs  -  31 reps
Rob Tijerina  -  110 lbs  -  28 reps
Chris Moren  -  110 lbs  -  27 reps

CHEST          7/13/12


#1  BB Bench Press          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 try to increase the weight each set.  We will post our results.


#2  BB Bench Press PAUSE          11-7-3-15 reps


#3  Start a timer.  
      At the beginning of each even minute, do 8 reps of BB Incline Press.
      At the beginning of each odd minute, do 15 reps of 24" Box Jumps.


      Do 10 total sets.  5 sets of Incline Press and 5 sets of Box Jumps.


#4  Do 1 round of:


      BB Squat Clean - 7 reps
      Standing BB Shoulder Press - 7 reps
      BB Front Squat - 7 reps
      Crossfit (hand release) Pushup - 21 reps


      Try to complete the three BB exercises without releasing the bar.  


Results for BB Bench Press 1RM:


Nick Ganci  -  330 lbs
Scott Johnson  -  260 lbs
Carlo Anguiano  -  275 lbs 
Rob Tijerina  -  275 lbs
Brian Oehler  -  335 lbs

SHOULDERS          7/11/12


#1  Standing BB Shoulder Press          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 increase weight each set.  We will post our results.


      Get warmed up before you start #1.


#2  Handstand Pushups - Max Reps


      This is one set to failure.  We will post our results.


#3  Do 3 rounds of:


      BB Sumo High Pull 
      Toes to Bar
      BB Shrug


      The reps for all 3 exercises are: 
      21 reps - Round 1
      15 reps - Round 2
      9 reps - Round 3


      Rest between rounds.

LEGS          7/10/12


#1  BB Squat          1-1-1-1-1 rep


      We are going for a 1 Rep Max here.  Start at a weight you can easily manage
      and work your way up.  We will record our 1RM's.


#2  BB Thruster - 20 reps for time


      Recommended weight is 135. 


#3  BB Squat Clean          6-4-2 reps


#4  Do 2 rounds of:


      Treadmill Test
      Run 200 Meters and Carry Stuff


      This is continuous work.  No prescribed rest.


      Set the treadmill at the max speed and elevation.  For our treadmill, that is 
      10 MPH and 15% incline.  Start running and stay on as long as you can.


      For the run and carry stuff, put your heaviest kettlebell and a 45-pound
      plate at the 50 meter line.  From the start (or zero meter line), run to the
      50 meter line, grab either the kettlebell or plate, and bring it back to the start
      line.  Repeat for the remaining object.


      BB Squat 1RM:


      Scott Johnson - 290 lbs
      Troy Etheredge - 280 lbs
      Carlo Anguiano - 335 lbs
      Rob Tijerina - 290 lbs 
      Dave Mechem - 280 lbs
      Brian Oehler - 345 lbs

BACK          7/8/12


#1  BB Deadlift


      Start a timer.  At the beginning of each minute, do 7 reps.
      Do 10 total sets.


#2  Do 2 rounds of:


      Kipping Pullup - 60 seconds
      REST - 60 seconds
      American Kettlebell Swing - 60 seconds
      REST - 60 seconds
      Cable Row - 60 seconds


      Rest 3-5 minutes between rounds.

CHEST          7/7/12


#1  Timed 300 yard shuttle run


      You need two lines, 25 yards apart.  Run to the far 25-yard line and back 
      six times, for a total of 300 yards.  The AVERAGE time for a Division I 
      college football player (excluding offensive and defensive linemen) is 
      61 seconds.
      We will post our times.  


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


#2  Crossfit (hand release) Pushup          25-20-15-10-5 reps
      Goblet Squat          5-10-15-20-25 reps


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


#3  BB Bench Press PAUSE          6-12 reps


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


#4  Do 2 rounds of:


      Reverse Bear Crawl - 25 meters
      30" Box Jump - 15 reps
      BB Bench Press - 5 reps


      Rest between rounds.


#5  BB Bench Press (1.5 REP)          4-6 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.

Times for the 300 yard shuttle run:

Troy Etheredge - 59.53 seconds
Scott Johnson - 60.22 seconds
Dave Mechem - 63.38 seconds

SHOULDERS          7/5/12


#1  Do 3 rounds of:


      Seated DB Shoulder Press - 16 reps (R1) - 14 reps (R2) - 12 reps (R3)
      Walk With Something Heavy - 100 meters
      Double Leg Hop - 25 meters
      Standing BB Shoulder Press - 8 reps (R1) - 6 reps (R2) - 4 reps (R3)


      Rest between rounds.  R1 = Round 1,  R2 = Round 2,  R3 = Round 3
      For the Walk With Something Heavy, carry one item (a DB, a BB, a plate,
      a kettlebell, a bag of absorbent, whatever) for 100 meters.  
      Carry it any way you want and change objects each round.


#2  BB Jerk          1-1-1-1

      The loads are:  Set 1 - 75% of your 1RM, Set 2 - 80% of your 1RM,
      Set 3 - 85% of your 1RM, Set 4 - 90% of your 1RM


#3  Do 2 rounds of:


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


      Rest 3-5 minutes between rounds.

LEGS          7/4/12


#1  BB Back Squat          1-2-3-4-5-6-7 reps


      Start a timer and do 1 rep.  At the start of the next minute, do 2 reps.
      At the start of the next minute, do 3 reps, etc.
      LOAD FOR ALL SETS IS 75% OF YOUR 1RM


#2  BB Front Squat PAUSE          7-5-3 reps


#3  Do 2 rounds of:


      High Knees - 50 meters
      Sprint - 50 meters
      Jump Squat - 20 reps
      Tire Drag (100 lbs in tire) - 25 meters


      Rest between rounds.


#4  Start a timer.  
      On even minutes, do 3 BB squat cleans.
      On odd minutes, do 9 burpees.


      Do 16 total sets.  8 sets of squat cleans.  8 sets of burpees.

BACK          7/2/12


#1  BB Row          12-8-4-16 reps


      Rest between sets.


#2  Do 3 rounds of:


      BB Sumo Deadlift - 15 reps
      Burpee - 10 reps
      Cable Row - 10 reps
      Double Unders - 15 reps


      #2 is continuous work.  No prescribed rest.
      
#3  Do 1 round of:


      Strict Weighted Pullup to failure - 40 lbs
      36" Box Jump - 12 reps
      Strict Weighted Pullup to failure - 20 lbs
      Suicide (50 meter course) - 1 rep
      Strict Unweighted Pullup to failure 

CHEST          7/1/12


#1  BB Bench Press          1-1-1-1 rep


      The load for each set is:  
      Set 1 - 80% of your 1RM, Set 2 - 85% of your 1RM
      Set 3 - 90% of your 1RM, Set 4 - 95% of your 1RM


#2  BB Bench Press NEGATIVE          1-1 rep


      The load for each set is:
      Set 1 - 100% of your 1RM, Set 2 - 105% of your 1RM


#3  BB Bench Press 


      6 reps
      REST 60 seconds
      5 reps
      REST 50 seconds
      4 reps
      REST 40 seconds
      3 reps
      REST 30 seconds
      2 reps
      REST 20 seconds
      1 rep


      Use the same weight for all the reps.


#4  Crossfit Pushup - 80 reps


      With a partner, take turns doing 10 reps at a time, until each person does
      80 reps.


#5  Do 3 rounds of:


      Air Squat          30 reps
      BB Bench Press PAUSE          5-7-9 reps


      Rest between rounds.  For the BB Bench Press PAUSE, do 5 reps
      for the first round, 7 reps for the second round, and 9 reps for the 
      third round.