BACK          8/31/12

#1  In 2 minutes, do as many strict pullups as you can.

#2  BB Row          3-3-3-13 reps

#3  Do 2 rounds of:

      High Knee Power Skip - 50 meters
      Sprint - 50 meters
      Partner BB Carry - 185 lbs - 100 meters
      Double Unders - 30 reps
      DB Row - 15 reps per side

      Rest between rounds.  
      For the BB carry, two people carry the BB.  Carry it any way you want. 

CHEST          8/30/12

#1  Run 400 Meters and Carry Stuff and Do Pushups

      Put 4 DB's at the 50-meter line (two 50's and two 45's).
      From the starting line, run to the 50-meter line, grab any DB,
      and bring it back to the starting line.  Then do 15 reps of 
      hand release pushups.  Then repeat for the other 3 DB's.
      You will run a total of 400 meters and do 60 hand release pushups.

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

      One rep equals:  From the top or starting position, bring the bar to your 
      chest, then halfway up, then back down to your chest, and then all the way 
      back to the top.  Rest between sets.  

#3  Do 2 rounds of:

      BB Bench Press PAUSE - 8 reps
      24" Box Jump - 1 minute
      Stability Ball Pushup - 24 reps
      
      Rest 2-3 minutes between rounds.  
      For the pushup, have two hands on a bench and one foot on the ball.

#4  Incline BB Bench Press

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

SHOULDERS          8/28/12

#1  Suicide (50 meter course) for time.

      We will post our times.

#2  Do 5 rounds of:

      DB Snatch (right hand) - 20 seconds
      REST - 10 seconds
      DB Snatch (left hand) - 20 seconds
      REST - 10 seconds

#3  Standing BB Shoulder Press PAUSE          9-7-5 reps

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

#4  Do 3 rounds of:

      DB Lateral Raise - 20 reps
      Toes to Bar - 10 reps
      BB Push Press - 10 reps

      Rest 2-3 minutes between rounds.  

      Results for the timed Suicide:

      James Garee - 50.31 seconds
      Scott Johnson - 50.80 seconds
      Dave Mechem - 52.19 seconds
      Don Starr - 53.00 seconds

LEGS          8/27/12

#1  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.

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

      INCREASE WEIGHT for each of the nine sets.
      Rest between sets.  
      Pause at the bottom position of each rep.

#3  Do 3 rounds of:

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

      Rest 3-5 minutes between rounds.

BACK          8/25/12

#1  Do 3 rounds of:

      Strict Weighted Pullup (40-lb DB) - to failure
      American Kettlebell Swing - 20 reps
      BB Row - 10 reps
      Double Unders - 20 reps
      Strict Unweighted Pullup - to failure

      Rest 3-5 minutes between rounds.

#2  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 running 100 meters, and 4 sets of BB Sumo High Pull.

CHEST          8/24/12

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

      Get warmed up before you start #1.
      Loads are:  
      Set 1 - 78% of your 1RM, Set 2 - 83% of your 1RM
      Set 3 - 88% of your 1RM, Set 4 - 93% of your 1RM

#2  Do 1 round of:

      Treadmill Test
      Tire Drag (100 lbs in tire) - 25 meters
      Plate Pull - 80 feet

      For the Treadmill Test, set the speed to 10 MPH and the elevation to 15 degrees.
      Stay on the treadmill as long as you can.  This will likely be less than a minute.
      If you are not comfortable with the Treadmill Test, or have never tried it, feel free
      to reduce the speed.  I don't want anyone to get injured getting on or off the treadmill.

#3  BB Bench Press PAUSE

      Set 1 - 10 reps (load is your 10 RM)
      Set 2 - go to failure (load is 10 RM PLUS 20 lbs)
      Set 3 - go to failure (load is 10 RM PLUS 40 lbs)
      Set 4 - go to failure (load is 10 RM MINUS 20 lbs)

      Rest between sets.  As an example, if you used 185 lbs in set 1, you would use
      205, 225, and 165 for the next 3 sets.  

#4  Crossfit (hand release) Pushup - 60 seconds
      Rest - 60 seconds
      Crossfit (hand release) Pushup - 45 seconds
      Rest - 45 seconds
      Crossfit (hand release) Pushup - 30 seconds
      

SHOULDERS          8/22/12

#1  Seated DB Shoulder Press          15-13-11 reps

#2  Snatch Grip Push Press          4-4-4-4 reps

      See the Exercise Demonstration page for a video of this one. 
      Don't go super heavy.  We are practicing this exercise.
      We would like to avoid injury and/or hitting ourselves in the back 
      of the neck with a heavy bar.  

#3  With a partner, do 1 round of:

      Standing BB Shoulder Press - 15 total reps 
      DB Lateral Raise - 20 total reps  
      BB Shrug (275 lbs) - 25 total reps
      45-lb Plate Front Raise - 20 total reps
      Standing BB Shoulder Press - 15 total reps

      For each exercise, take turns doing 5 reps at a time, until each person completes
      the total number of reps.  Complete all the reps of each exercise before moving on.
      So each person finishes all 15 reps of the shoulder press, then moves on to the 
      lateral raise, etc.
      Your rest is when your partner is working.  

LEGS          8/21/12

#1  BB Deadlift - 20 reps

#2  BB Back Squat - 2 reps

#3  BB Thruster - 18 reps

#4  BB Squat Clean - 4 reps

#5  Air Squat - 100 reps

#6  BB Deadlift - 6 reps

#7  BB Back Squat - 16 reps

#8  BB Thruster - 8 reps

#9  BB Squat Clean - 4 reps

#10  Burpee - 25 reps

BACK          8/19/12

#1  Strict Weighted Pullup          9-7-5-3 reps

#2  Do 3 rounds of:

      BB Row - 12 reps
      BB Waiter's Walk - 25 meters
      DB Snatch - 12 reps (6 reps per side)
      Jump Squat - 12 reps (pause for 3 seconds at the bottom of each rep)
      Unweighted Strict Pullup - 12 reps

      Rest between rounds.  For the BB Waiter's Walk, you are walking with the BB 
      overhead, and two hands on the BB.   

CHEST          8/18/12

#1  Sprint 50 meters - 7 reps

      70% effort on the 1st rep, 80% on the 2nd rep, 90% on the 3rd rep, and 
      100% effort on the last 4 reps.

#2  BB Bench Press PAUSE          6-5-4-3-2-1 reps @ 70% of your 1 RM

      BB Squat Clean and Jerk          2-2-2-2-2-2 reps @ 70% of your 1 RM

      #2 is continuous work.  Do 6 presses, 2 clean and jerks, 5 presses, 2 clean and

      jerks, 4 presses, etc.  

#3  Do 3 sets of:

      BB Bench Press          2 reps + 1 NEGATIVE

      Loads are:  Set 1 = 75% of 1 RM, Set 2 = 80% of 1 RM, Set 3 = 85% of 1 RM.
      Rest between sets.  For the negative, lower the weight as slowly as you can 
      to your chest, and then have a training partner help you re-rack the weight.  

#4  Crossfit (hand release) Pushup          20-18-16-14-12-10 reps
      Double Unders          20-18-16-14-12-10 reps

      #4 is continuous work.  Do 20 pushups, 20 double unders, 18 pushups, 
      18 double unders, etc.  

SHOULDERS          8/16/12

#1  Standing BB Shoulder Press PAUSE          12-9-6 reps

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

#2  Do 2 rounds of:

      Handstand Pushup - 1 minute

      REST - 30 seconds

      American Kettlebell Swing - 1 minute

      REST - 30 seconds

      Standing Alternating DB Press - 1 minute

      

      Rest 3-5 minutes between rounds.

#3  DB Lateral Raise          100 reps

      You will probably need to break this down into multiple sets.  Work as 

      quickly as you can to complete all 100 reps.

      

LEGS          8/15/12

#1  BB Squat Clean          3-3-3-3-3 reps

      Loads for the 5 sets are 50% of 1RM for the first set, 65% for the second set,
      and then 80% for the last 3 sets.

#2  Run 400 meters
      BB Back Squat - 21 reps
      Run 300 meters 
      BB Back Squat - 15 reps
      Run 200 meters
      BB Back Squat - 9 reps

      #2 is continuous work.

#3  Start a timer.
      At the start of every EVEN minute, do 3 reps of BB Front Squat PAUSE.
      At the start of every ODD minute, do 15 reps of 24" Box Jump.

      Do 12 total sets.  6 sets of Front Squat and 6 sets of Box Jump. 
      Pause for 3 seconds at the bottom of each rep of Front Squats. 

BACK          8/13/12

#1  BB Row          2-2-2-2 reps

#2  Start a timer.
      At the start of the 1st minute, do 5 Strict Pullups.
      At the start of the 2nd minute, do 6 Strict Pullups.
      Continue to add 1 Strict Pullup per minute until you fail.

#3  Do 1 round of:

      Tire Pull (100 lbs in tire) - 50 meters
      Double Suicide (50-meter course)
      Double Unders - 50 reps
      Cable Row - 1 minute

CHEST          8/12/12

THIS WORKOUT IS FOR SUNDAY AUGUST 12th.  I AM POSTING IT EARLY.

#1  Run 600 Meters and Carry Stuff

      Put 6 DB's at the 50-meter line (two 50's, two 45's, and two 40's).
      From the start (or zero-meter line), run to the 50-meter line, grab any DB,
      and bring it back to the start.  Repeat for the other 5 DB's.  You will travel
      a total of 600 meters.  

#2  BB Incline Bench Press          9-6-3 reps

#3  Do 10 rounds of:

      Crossfit (hand release) Pushup - 20 seconds
      REST - 10 seconds

#4  BB Bench Press PAUSE          4-8-16 reps

SHOULDERS          8/10/12

#1  Do 2 rounds of:

      Standing BB Shoulder Press - 135 lbs to failure
      REST - 60 seconds
      Standing BB Shoulder Press - 115 lbs to failure
      REST - 60 seconds
      Standing BB Shoulder Press - 95 lbs to failure

      Rest approximately 5 minutes between rounds.

#2  Start a timer:
      At the start of every EVEN minute, do 6 reps of BB Push Press.
      At the start of every ODD minute, do 12 reps of BB Shrug.
      Do 12 total sets.  6 sets of push press, and 6 sets of shrug.

LEGS          8/9/12

#1  BB Overhead Squat PAUSE          3-3-3-3 reps

      Pause for 3 seconds at the bottom of each rep.

#2  BB Thruster

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

#3  Do 3 rounds of:

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

      Rest 3-5 minutes between rounds.   

BACK          8/7/12

#1  Do 8 rounds of:

      DB Reverse Fly - 20 seconds
      REST - 10 seconds

#2  Do 3 rounds of:

      Pullup - 15 reps (strict or kipping)
      Double Under - 15 reps

      #2 is continuous work.  No prescribed rest.

#3  Do 3 rounds of:

      American Kettlebell Swing - 18 reps
      30" Box Jump - 12 reps
      BB Row - 6 reps

      Rest 2 minutes between rounds.

CHEST          8/6/12

#1  BB Bench Press

      Press as many total pounds as possible in 60 seconds.
      You pick the weight.
      An example would be 135 lbs x 40 reps = 5,400 lbs
      We will post the weight we used, the reps, and total pounds.

#2  Do 3 rounds of:

      BB Bench Press (1.5 REP) - 3 reps
      Toes to Bar - 15 reps

      Rest between rounds.

#3  Run - 300 meters
      Crossfit (hand release) Pushup - 30 reps
      Run - 200 meters
      Crossfit (hand release) Pushup - 20 reps
      Run - 100 meters
      Crossfit (hand release) Pushup - 10 reps

      #3 is continuous work.  No prescribed rest.

#4  BB Bench Press PAUSE          7-5-? reps

      To determine the number of reps for the 3rd set, put even numbers 2-20 in
      a bowl, and pick a number.

      Results for "press as many total pounds as possible in 60 seconds."

      Scott Johnson - 115 lbs x 37 reps = 4255 lbs
      Troy Etheredge - 100 lbs x 53 reps = 5300 lbs
      Dave Mechem - 105 lbs x 44 reps = 4620 lbs
      Rob Tijerina - 135 lbs x 35 reps = 4725 lbs
      Carlo Anguiano - 105 lbs x 43 reps = 4515 lbs
      Nick Ganci - 205 lbs x 25 reps = 5125 lbs

SHOULDERS          8/4/12


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


      Strict Pullup - 5 reps
      Crossfit (hand release) Pushup - 10 reps
      DB Lateral Raise - 15 reps


#2  Snatch Grip Push Press          4-4-4-4 reps


      See the EXERCISE DEMONSTRATIONS page.  The difference with this push 
      press is the grip, and the bar is across your traps (like in a back squat) in the 
      starting position.  
      
      This exercise is also a good way to get into position for overhead squats.


#3  Start a timer.
      At the start of each minute, do 7 reps of Standing BB Shoulder Press.
      Do 7 total sets.

LEGS          8/3/12


#1  BB Overhead Squat          10-10-10 reps


#2  Sprint 100 meters - 6 reps (70% effort for the 1st rep, 90% effort on the 2nd rep,
           and 100% effort for the remaining 4 reps)


#3  BB Squat Clean          2-2-2 reps


      Load is 80% of your 1RM


#4  BB Deadlift          4-4-4 reps


      Load is 75% of your 1RM


#5  Jump Squat          45 - 45 reps


#6  BB Front Squat PAUSE          6-6-6 reps


      Pause for a 2-count at the bottom of each rep.
      Go as heavy as you can, with good technique.


      


      

BACK          8/1/12


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


      #1 is continuous work.  Do 1 pullup, then 10 burpees, then 2 pullups, 
      then 9 burpees, etc.
      For the pullups, you can do strict or kipping.  You pick.


#2  Start a timer.
      At the start of each minute, do 10 reps of BB Row.  Do 7 total sets.