BACK          9/30/12

#1  BB Deadlift

      Start a timer.  Every minute, on the minute, do 5 reps.
      Do a total of 8 sets.  Use the same weight for all 8 sets.

#2  Do 2 rounds of:

      Sledgehammer VS Tire - 2 minutes (1 minute per side).  
      Strict Pullup - 1 minute (do as many reps as you can)
      Run 200 meters in less than 50 seconds
      Cable Row - 20 reps

      Rest 3 minutes between rounds. 
      For the sledgehammer, the tire is on its side.  You are swinging 12 o'clock
      to 6 o'clock and hitting the sidewall of the tire.  Swing it like you mean it.  
      

CHEST          9/29/12

#1  5-10-5 Shuttle - 8 reps

      Get warmed up before you start #1.  Your effort level for the 8 reps should be
      60% effort for rep 1, 70% for rep 2, 80% for rep 3, 90% for rep 4, and then
      100% for the last 4 reps.  Rest about 1 minute between reps.
      There is a video of this shuttle on the exercise demonstrations page.

#2  BB Bench Press PAUSE          1-1-1-1 rep

      The loads for the 4 sets are:
      Set 1 - 80% of 1RM
      Set 2 - 85% of 1RM
      Set 3 - 90% of 1RM
      Set 4 - 95% of 1RM

      Rest between sets.

#3  BB Bench NEGATIVE          1-1 rep

      The loads for the 2 sets are:
      Set 1 - 100% of 1RM
      Set 2 - 105% of 1RM

      For the negatives, lower the weight as slowly as you can to your chest, and
      then your spotter or spotters should give you significant help to re-rack the weight.

#4  Press as many total pounds as possible in 30 seconds.
      You pick the weight.
      An example would be 135 lbs x 30 reps = 4,050 lbs
      We will post the weight we used, the reps, and the total pounds.

#5  Complete as many rounds as possible, in 8 minutes, of:

      Hand Release Pushup          8-10-12-14-16-18...
      Double Unders          8-10-12-14-16-18...

      Do 8 pushups, then 8 double unders, then 10 pushups, then 10 double unders, etc.
      If you complete the round of 18 reps, do 20 reps, then 22, 24, etc.

Results for #4:
      Dave Mechem - 130 lbs x 28 reps = 3640 lbs
      Troy Etheredge - 135 lbs x 31 reps = 4185 lbs
      Carlo Anguiano - 135 lbs x 28 reps = 3780 lbs
      Don Starr - 95 lbs x 21 reps = 1995 lbs
      Scott Johnson - 125 lbs x 24 reps = 3000 lbs
      Rob Tijerina - 135 lbs x 30 reps = 4050 lbs
      Jason Bryant - 135 lbs x 28 reps = 3780 lbs

SHOULDERS          9/27/12

#1  Handstand Pushups

      Do 1 set every 30 seconds for a total of 10 sets.
      Before you begin, pick a goal number of reps and then try to complete that
      number of reps each set.  You can pick 1, 5, 17, whatever number
      challenges you.

#2  BB Split Jerk          1-1-1-1-1 rep

      Loads are 65%, 70%, 75%, 80%, and 85% of 1RM.

#3  Standing BB Shoulder Press PAUSE          3-3-3 reps

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

#4  Do 1 round of:

      Run 200 meters
      BB Waiter's Walk - 50 meters
      Run 200 meters
      DB Snatch - 7 reps per side
      Run 200 meters
      DB Lateral Raise - 21 reps

LEGS          9/26/12

#1  BB Deadlift - 25 reps

      Use a weight that allows you to do all 25 reps in one set.

#2  Depth Jump With Lateral Movement - 10 reps

      a)  Step off an 18" Box or tire.
      
      b)  Land with both feet.  Have a partner, standing in front of you, point to the left
      or right just before you land.

      c)  Immediately upon landing, sprint 12.5 meters in the direction your partner 
      is pointing.

      Walk back to the box or tire after each rep, and do the next rep.  The idea for this 
      exercise is to be as explosive as possible with each rep, not necessarily to elevate
      your heart rate.  

#3  BB Snatch Grip Push Press to BB Overhead Squat          3+3 - 2+2 - 1+1 rep

      For example, the first set is 3 snatch grip push presses, followed by 3 overhead squats.
      Increase weight each set.
      Rest between sets.

#4  BB Back Squat PAUSE - 10 reps

#5  Squat Box Jump - 15 reps

      For #5, you are essentially doing a Jump Squat onto an 18" box or tire.
      Stand directly in front of the box or tire, do a full squat, then come up out of
      the squat and jump onto the box as quickly and explosively as you can.  Stand
      all the way up on the box at the top of each rep.  Take 5 seconds between each rep.

#6  BB Squat Clean

      Do 1 rep every 30 seconds, for a total of 10 reps.
      Load is 70% of your 1RM.
      

BACK          9/24/12

#1  BB Row          8-6-4-2 reps

      This is 4 sets.  Rest between sets.  Go as heavy as you can.

#2  Do 1 round of:

      Strict Weighted Pullup to failure (use 50% of your 1RM)
      Suicide on the 50-meter course - 1 rep
      Strict Weighted Pullup to failure (use 25% of your 1RM)
      Burpee - 15 reps
      Strict Unweighted Pullup to failure

#3  Do 2 rounds of:

      Run forward 50 meters, dragging an unweighted tire.
      Run/backpedal 50 meters, dragging an unweighted tire.
      Cable Row - 15 reps

      Rest between sets.  

CHEST          9/23/12

#1  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.

#2  BB Bench Press - 3 sets

      6 reps + 2 Negatives
      10 reps + 2 Negatives
      14 reps + 2 Negatives

      Rest between sets.  For the negative reps, lower the bar as slowly as you can to 
      your chest.  The spotter should give you plenty of help getting the bar back to 
      the starting position for the 2 negatives. 

#3  Run 100 meters

      Start the timer.  At the start of each minute, run 100 meters.
      The goal is 20 seconds or less.  Do 5 reps.

#4  BB Bench Press PAUSE - 2 sets

      Put the numbers 50%, 55%, 60%, 65%, 70%, 75%, and 80% in a bowl.
      Pick a number prior to each set.  If you pick 60%, for example, you would 
      put 60% of your 1RM on the bar and go to failure. 
      Rest between sets.
      Don't use the same number twice.

SHOULDERS          9/21/12

#1  Standing DB Curl to Standing DB Shoulder Press          15-12-9 reps

      This exercise is just like it sounds.  While standing with a pair of DB's
      at your sides, curl the DB's up to your shoulders and then press the
      DB's over your head.  This is one rep.  Bring the DB's all the way back
      down to your sides at the bottom of every rep.

#2  Do 3 rounds of:

      Standing BB Shoulder Press - 7 reps (Round 1) - 5 reps (Round 2) - 3 reps (Round 3)
      Double Unders - 20 reps
      BB Push Press - 7 reps (Round 1) - 5 reps (Round 2) - 3 reps (Round 3)
      Double Leg Hop - 25 meters
      BB Jerk - 7 reps (Round 1) - 5 reps (Round 2) - 3 reps (Round 3)

      Rest 3 minutes between rounds.
     

LEGS          9/20/12

#1  DB Thruster

      Start a timer.  At the start of the first minute, do 10 reps.  
      At the start of the second minute, do 15 reps.  At the start of the third 
      minute, do 20 reps.  Keep adding 5 reps each minute until you can't 
      complete all the reps before the start of the next minute.
      You pick the weight, and use the same weight for all sets.  

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

      Pause for 3 seconds at the bottom of each rep.  
      Start with a weight you can easily manage, and then increase weight each set.

#3  Do 10 rounds of:

      Air Squat - 20 seconds
      Rest - 10 seconds

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

#4  BB Back Squat          5-10-15 reps

BACK          9/18/12

#1  BB Row - With a partner, do a TOTAL of 60 reps.  You can divide the reps up
      evenly (30 and 30) or one person can end up doing more reps than the other
      person.  One person is working, the other person is resting.
      The load is the AVERAGE of the partners' 10RMs.
      For example, Mr. A's 10RM = 145 lbs.  Mr. B's 10RM = 185 lbs.
      The load for these two partners is 165 lbs. 
      The 60 total reps will require several sets from each person.

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

      Pullup (Strict or Kipping) 3-6-9-12-15-18-21.....
      BB Deadlift         3-6-9-12-15-18-21.....

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

      You pick the load for the deadlift.  Try to use the same weight for the
      whole 6 minute period. 

#3  Do 8 rounds of:

      DB Reverse Fly - 20 seconds of work
      REST - 10 seconds

CHEST          9/17/12

#1  BB Bench Press          5-5-5-5 reps

      From the starting position down to your chest, for every rep, it is a 7-count 
      (7 seconds long).

#2  This is 3 rounds.

      Round 1 - Do as many exercises and reps as you can in 3 MINUTES
      Rest - 1 minute
      Round 2 - Do as many exercises and reps as you can in 6 MINUTES
      Rest - 1 minute
      Round 3 - Do as many exercises and reps as you can in 9 MINUTES

      If, during a round, you complete all 9 exercises, then you are done with that round.  

      Hand Release Pushup - 30 reps
      Medicine Ball Wall Ball - 20 reps
      Toes to Bar - 20 reps
      DB Bench Press - 30 reps
      BB Shoulders to Overhead - 20 reps
      24" Box Jump - 20 reps
      Stability Ball Pushup - 30 reps (2 hands on bench, 1 foot on the ball)
      Kettlebell Sumo High Pull - 20 reps
      Kipping Pullup - 20 reps

      For the shoulders to overhead, for each rep get the bar from the front of your 
      shoulders to locked out overhead any way you want/can.  Press, push press, 
      jerk, or any other method you choose.  

SHOULDERS          9/15/12

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

      Don't go super heavy on this.  We are still practicing this exercise.
      We don't want to hit ourselves in the back of the neck with a heavy bar.

#2  Standing BB Shoulder Press (1.5 REP) - 4 reps

      Do 4 reps every minute, on the minute, for 8 minutes.

#3  Do 2 rounds of:

      BB Shrug - 15 reps
      Plate Front Raise - 15 reps
      DB Reverse Fly - 15 reps
      DB Lateral Raise - 15 reps
      Double Unders - 30 reps

      Rest 3-5 minutes between rounds.  

LEGS          9/14/12

#1  Do 1 round of:

      Burpee Broad Jump - 25 meters
      Fireman's Carry Plus Squat - 50 meters

      For the burpee broad jump, start on the measured course.  Instead of 
      jumping vertically at the top of each rep, jump horizontally (exactly as
      you would for a broad jump).  Continue doing burpee broad jumps
      until you have traveled 25 meters.

      For the fireman's carry, start on the measured course.  
      With a partner across your shoulders, do 3 squats.
      Then walk 12.5 meters and do 3 more squats.  Repeat until you have
      traveled 50 meters and have completed 15 squats.

#2  BB Squat Clean and Jerk          2-2-2-2 reps

      The loads (as a percentage of 1RM) are:  70%, 75%, 80%, and 85%
      Rest between sets. 

#3  Do 1 round of:

      Run 400 meters (goal is less than 1 minute and 45 seconds)
      BB Thruster - 20 reps

#4  BB Squat (1.5 REP)          4-4-4 reps

      For the 1.5 rep, a full repetition is from the starting position to a deep squat, 
      then halfway back up, then back down, and then all the way up.
      Rest between sets.

#5  Do 1 round of:

      BB Deadlift - 5 reps
      BB Hang Squat Clean - 5 reps
      BB Standing Shoulder Press - 5 reps
      BB Front Squat - 5 reps
      Pushup (1.5 REP) - 10 reps

      For the Hang Squat Clean, only lower the bar to your knees between each
      rep, not all the way to the ground.  

      Try not to release the bar during the first 4 exercises of #5.  Try to complete all
      20 reps without letting go of the bar.  

      
      

BACK          9/12/12

#1  Strict Weighted Pullup

      Start with 2 reps at 50% of your 1RM.

      Continue to do sets of 2 reps, adding 10 lbs per set, until you fail.
      Once you fail, you are done with #1.
      Rest between sets.

#2  Do 2 rounds of:

      Sledgehammer VS Tire - 60 total reps (30 left handed and 30 right handed)
      BB Row - 10 reps
      American Kettlebell Swing - 20 reps
      Cable Row - 10 reps

      Rest 3-5 minutes between rounds.
      With the sledgehammer, the tire is on its side, you are swinging 12 o'clock to
      6 o'clock, and hitting the sidewall of the tire.  Swing it like you mean it.  

#3  Strict Weighted Pullup

      Do 1 set to failure at 30% of your 1RM.

CHEST          9/11/12

#1  BB Bench Press

      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.

#2  Do 1 round of:

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

      Load remains the same for all reps (60% of 1RM).

#3  Do 3 rounds of:

      DB Farmer's Walk - 100 meters
      BB Push Press - 5 reps
      BB Bench Press PAUSE - 5 reps

      Rest between rounds.  

#4  Hand Release Pushup - Do as many reps as you can in 90 seconds.

SHOULDERS          9/9/12

#1  Standing BB Shoulder Press PAUSE          3-3-3-3 reps

      Pause at the bottom and top of each rep for a 2-count.
      Start with a weight that you can easily manage and then increase
      weight each set.

#2  BB Push Press          10-8-6-4-2 reps
      Burpee          2-4-6-8-10 reps

      #2 is continuous work.  Do 10 reps of push press, then 2 burpees, then 8 reps
      of push press, then 4 burpees, etc.

#3  BB Sumo High Pull - 25 reps

LEGS          9/8/12

#1  Air Squat - 2 minutes

#2  Overhead Squat PAUSE          3-3-3-3 reps

      Pause for 3 seconds at the bottom of each rep.
      Start with a weight you can easily manage and then try to increase
      weight each set.  

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

      Loads (as a percentage of 1RM) are 65%, 70%, 75%, and 80%

#4  Sprint 50 Meters - 7 reps
  
      Effort level is 60% for the first rep, 80% for the second rep, and 100% for 
      the remaining 5 reps.  After each rep, walk back to the start line and 
      immediately begin your next rep.

#5  Do one round of:

      BB Back Squat - 20 reps
      Double Unders - 40 reps

BACK          9/6/12

#1  Start a timer.  
      At the start of each EVEN minute, do 8 reps of BB Row.
      At the start of each ODD minute, do 16 reps of 24" Box Jump.

      Do 16 total sets.  8 sets of BB Row and 8 sets of Box Jump.

#2  Strict Weighted Pullup          2-4-6-8-10 reps

      Rest between sets.  Go as heavy as you can for each of the 5 sets.  

CHEST          9/5/12

#1  Do 3 rounds of:

      Stability Ball Alternating DB Chest Press - 15 reps per side
      Medicine Ball Wall Toss - 15 reps
      High Knee Power Skip - 50 meters
      Sprint - 50 meters
      Pushup (1.5 REP) - 10 reps
      BB Deadlift - 15 reps

      Rest 3-5 minutes between rounds.
      From the starting position for THE 1.5 REP PUSHUP, go all the way down, 
      then halfway up, then back down, then back up to the starting position to complete
      one rep.  Pause at the top of each rep for a 2-COUNT.  

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

      Rest between sets.

#3  Hand Release Pushup - 100 reps

      With a partner, take turns doing 10 reps at a time, until each person
      does 100 reps.

#4  BB Bench Press PAUSE          6-3-9 reps

      Rest between sets.  

SHOULDERS          9/3/12

#1  Standing BB Shoulder Press (1.5 REP)          8-6-4 reps

      One rep = Press the weight halfway up, bring it back down to the starting
      position, and then press it all the way up.
      Pause for a 2-count at the top of each rep.  

#2  Do 3 rounds of:

      BB Waiter's Walk - 25 meters
      DB Lateral Raise - 15 reps
      Handstand Pushup - 20 seconds
      DB Reverse Fly - 15 reps
      BB Jerk - 5 reps

      Rest 3-5 minutes between rounds.  
      For the waiter's walk, you are walking with a BB locked out overhead.

LEGS          9/2/12

#1  For time, do 1 round of:

      Run - 400 meters (on the 50-meter course)
      Burpees - 50 reps

      We will post our times.

#2  BB Squat Clean          3-3-3 reps 

      The load for all 3 sets is 60% of your 1RM.
      Reset your start position between each rep.
      Rest between sets.

#3  BB Back Squat          2-6-10 reps

      Go as heavy as you can.
      Rest between sets.

#4  Do 2 rounds of:

      Jump Squat - 40 reps
      Hand Release Pushup - 30 reps
      Kipping Pullup - 20 reps
      BB Ground-to-Overhead - 10 reps

      Rest 3-5 minutes between rounds.  

      For the ground-to-overhead, use whatever technique you want, to move
      the bar from the ground, to locked out over your head.  
      DON'T ROUND YOUR BACK!  MAINTAIN GOOD POSTURE. 

      Results for the 400-meter run plus 50 burpees:

      Rob Tijerina - 3:56
      Don Starr - 5:45
      Troy Etheredge - 5:52
      Scott Johnson - 6:18
      Dave Mechem - 5:44