BACK          10/30/12

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

      #1 is continuous work.  Do 1 pullup, then 10 burpees, then 2 pullups, then 
      9 burpees, etc.  Start with strict pullups.  Switch to kipping pullups 
      if you need to.

#2  Do 3 rounds of:

      BB Deadlift - 10 reps
      Cable Row - 20 reps
      Jump Squat - 30 reps

      Rest 1 minute between rounds.  

CHEST          10/29/12

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

      Load for Set 1 - 70% of 1RM, Set 2 - 78% of 1RM
      Load for Set 3 - 73% of 1RM, Set 4 - 80% of 1RM
      Rest between sets.

#2  Double Suicide (on the 50-meter course) Plus Pushups

      Do 8 hand release pushups every time you return to the start line.  For the double
      suicide, you will do a total of 64 pushups.

#3  BB Incline Bench Press

      Set 1 - 10 reps (you pick the weight)
      REST - 30 seconds
      Set 2 - using the same weight, go to failure
      REST - 30 seconds
      Set 3 - using the same weight, go to failure

      

SHOULDERS          10/27/12

#1  Standing BB Shoulder Press

      Do 5 reps every minute, on the minute, for 10 minutes.
      Try to use the same weight for all 10 sets.

#2  Do 2 rounds of:

      BB Push Press - 15 reps
      DB Reverse Fly - 15 reps
      DB Lateral Raise - 15 reps
      Plate Front Raise - 15 reps
      BB Shrug - 15 reps

      Rest 3 minutes between rounds.

LEGS          10/26/12

#1  Do 2 rounds of:

      Air Squat - 1 minute
      REST - 1 minute
      BB Deadlift - 1 minute
      REST - 1 minute
      Run 200 meters in less than 50 seconds (on the 50-meter course)

      Rest 3 minutes between rounds.

#2  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.

#3  Do 2 rounds of:

      BB Hang Squat Clean - 5 reps
      BB Standing Shoulder Press - 5 reps
      BB Front Squat PAUSE - 5 reps (Pause for a 2-count at the bottom of each rep.)
      Pushup (1.5 REP) - 10 reps

      Rest 3-5 minutes between rounds.
      For the hang squat clean, only lower the bar to your knees between each rep.
      Try not to release the bar during the first 3 exercises of #3.  

#4  BB Back Squat

      Set 1 - 10 reps with a 5-second eccentric (lowering) phase for each rep.  No pause
                  at the bottom.  Load is 60% of your 1RM.
      
      Set 2 - 5 reps of 1.5 REP.  Load is also 60% of your 1RM.
                  (1 full rep = all the way down, halfway up, back down, and then all the 
                  way up, all performed at a normal speed)
      
      Set 3 - To determine the number of reps for Set 3, put even numbers 2-20 in a bowl 
                  or a hat, and pick a number.  You decide the weight.  Normal speed.  No pause.

      Rest between sets.  

BACK          10/24/12

#1  Strict Weighted Pullup

      Start with 3 reps at 50% of your 1RM

      Do sets of 3 reps, adding 10 pounds per set, until you fail.
      Once you fail, you are done with #1.
      Rest between sets.

#2  Kipping Pullup          12-14-16-18-20 reps
      Double Unders          12-14-16-18-20 reps

      #2 is continuous work.  Do 12 pullups, then 12 double unders, then 14
      pullups, then 14 double unders, etc.

#3  At the start of every EVEN minute, do 8 reps of BB Row.
      At the start of every ODD minute, do 8 reps per side of Sledgehammer Vs Tire
      (Swinging 12 o'clock to 6 o'clock, hitting the sidewall of the tire.  Swing it
      like you mean it.)

      Do 12 total rounds.  6 rounds of BB Row and 6 rounds of Sledgehammer.  

      

CHEST          10/23/12

#1  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/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.  

      Warm up thoroughly before you start #1!!!

#2  BB Bench Press

      Press as many total pounds as possible in 90 seconds.
      LOAD IS 50% OF YOUR 1RM.
      You can rerack the weight as many times as you like.  This does not have to be
      a continuous, unbroken set. 
      We will post load, reps, and total weight.

#3  BB Bench Press PAUSE

      Set 1 - 8 reps (you pick the weight)
      Set 2 - Load from Set 1 PLUS 20 lbs, and go to failure.
      Set 3 - Load from Set 1 MINUS 20 lbs, and go to failure.

      Rest between sets.  An example:  Set 1 - 180 lbs, Set 2 - 200 lbs, Set 3 - 160 lbs.

#4  Hand Release Pushup

      Start a timer.
      At the start of the first minute, do 11 hand release pushups.
      At the start of the second minute, do 12 hand release pushups.
      Continue to add one strict pushup per minute until:
      a)  you fail to complete the required number of pushups before the start of the 
      next minute OR
      b)  you complete the round of 20 pushups.  

Results for the 90 seconds of BB Bench Press:

Jason Bryant - 41 reps at 130 lbs = 5,330 total lbs
Justin Slusher - 34 reps at 105 lbs = 3,570 total lbs
Scott Johnson - 33 reps at 135 lbs = 4,455 total lbs
Don Starr - 43 reps at 95 lbs = 4,085 total lbs
Troy Etheredge - 40 reps at 135 lbs = 5,400 total lbs

SHOULDERS          10/21/12

#1  Do 1 round of:

      BB Sumo High Pull - 1 minute
      REST - 1 minute
      BB Shrug - 1 minute
      REST - 1 minute
      DB Lateral Raise - 1 minute

#2  Standing BB Shoulder Press PAUSE          4-4-4 reps

      Pause for 2 seconds at the bottom and the top of each rep.
      Go as heavy as you can.  Rest between sets.

#3  Do 3 rounds of:

      DB Reverse Fly - 15 reps
      BB Push Press - 15 reps
      Partner Wheelbarrow - 25 meters

      Rest between rounds.  

LEGS          10/20/12

#1  BB Squat Clean          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 add weight each set.  We will post our results.

#2  Clean-Grip Deadlift          5-5 reps

      The load is 80% of your brand new Squat Clean 1RM.
      Use a normal, controlled pace on the upward (concentric) part of each rep.
      Use a 5-second count on the downward (eccentric) part of each rep.
      Reset your starting position between each rep (don't bounce the weight).

#3  BB Squat          15-10 reps

      Load for Set 1 is 65% of your 1RM.  Load for Set 2 is 75% of your 1RM.
      Rest between sets.

#4  Do 2 rounds of:

      Squat Box Jump - 15 reps
      BB Ground to Overhead - 10 reps at 135 lbs

      Rest between rounds.  The Squat Box Jump is essentially a jump squat onto
      an 18" box or tire.  Stand directly in front of the box, do a full squat,
      then come up out of the squat and jump onto the box as quickly as you can.  
      Stand all the way up on the box at the top of each rep.
      For the Ground to Overhead, for a complete rep, the bar must go from the 
      ground to locked out overhead.  How you get it there is up to you.  Be sure to 
      maintain good posture.  Do NOT round your back.

      Results for the BB Squat Clean 1RM:

      Jason Bryant - 195 lbs
      Troy Etheredge - 195 lbs
      Dave Mechem - 185 lbs
      Carlo Anguiano - 205 lbs
      Rob Tijerina - 215 lbs
      Scott Johnson - 225 lbs
      
      

BACK          10/18/12

#1  Strict Unweighted Pullups

      Start a timer.  
      At the start of the first minute, do 5 pullups.
      At the start of the second minute, do 6 pullups.
      Continue to add 1 strict pullup per minute until you fail to complete the
      required number of reps before the start of the next minute.

#2  Do as many reps as possible in 2 minutes of BB Row (135 lbs)

      Do not sacrifice technique or posture for speed.

#3  Do 1 round of:

      KB Swing - 25 reps
      Double Suicide (on the 50 meter course)
      Cable Row - 25 reps
  

CHEST          10/17/12

#1  At the start of every half-minute, sprint 25 meters.  Do 10 total reps.

      Get warmed up before you start #1.

#2  BB Bench Press

      Set 1 - 1.5 REP for 10 reps
      Set 2 - PAUSE (for 2 seconds at the bottom of each rep) for 10 reps
      Set 3 - 7 seconds on the eccentric (lowering) phase of each rep for 7 reps
      Set 4 - 60% of your 1RM on the bar and go to failure

      Rest at least 2 minutes between sets.

#3  In 10 minutes, do as many rounds as possible of:

      Toes to Bar - 5 reps
      DB Incline Bench Press - 15 reps
      Run 200 meters
      Hand Release Pushup - 20 reps
      Tire Pull (50 lbs in tire) - 25 meters
      Burpee - 10 reps

      #3 is continuous work.  

SHOULDERS          10/15/12

#1  BB Jerk          1-1-1-1 rep

      Load for Set 1 is 75% of 1RM
      Load for Set 2 is 80% of 1RM
      Load for Set 3 is 85% of 1RM
      Load for Set 4 is 90% of 1RM

      Warm up before you start #1.  If you don't know your 1RM, then start with a 
      weight you can easily manage, and then try to increase weight each set.

#2  BB Shoulders-to-Overhead  - 25 reps

      You can press it, push press it, or jerk the weight overhead.  You can
      set the weight down if you need to.  You pick the weight.  We are going to
      use 135 lbs.  This is one set.  The starting position for each rep is standing, 
      with the barbell racked across the front of your shoulders.  
      The finish position is with the weight locked out overhead.  

#3  Do 10 rounds of:

      DB Lateral Raise - 20 seconds
      REST - 10 seconds

      Try to do the same number of reps each set.  

LEGS          10/14/12

#1  BB Squat          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.

      Be thoroughly warmed up before you start #1!!!!!

#2  Do 3 rounds of:

      Air Squat - 50 reps

      Double Under - 40 reps

      Hand Release Pushup - 30 reps

      Kipping Pullup - 20 reps

      BB Front Squat PAUSE - 10 reps (pause for a 2-count at the bottom of each rep)

      Rest between rounds.   

      Results for the 1RM BB Squat:

      Jason Bryant - 350 lbs
      Carlo Anguiano - 365 lbs
      Scott Johnson - 245 lbs
      Dave Mechem - 245 lbs 

BACK          10/12/12

#1  Strict Weighted Pullup          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.

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

#3  BB Row

      Every minute, on the minute, do 8 reps.  Do 6 total sets.  Try to use the same
      weight for all 6 sets.  

#4  Do 2 rounds of:

      Horizontal Sledgehammer Swing  -  2 minutes (1 minute per side)
      Plank (on your elbows and toes)  -  1 minute
      Double Unders - 20 reps

      Rest between rounds.  See the EXERCISE DEMO page for a video of the 
      horizontal sledgehammer swing.

      Results for the 1RM Strict Weighted Pullup and Max Reps of Strict
      Unweighted Pullup:

      Carlo Anguiano - 70 lbs, 13 reps
      Scott Johnson - 140 lbs, 34 reps
      Jason Bryant - 45 lbs, 9 reps

CHEST          10/11/12

#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 the two sets.  We will post our results.

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

#2  Do 2 rounds of:

      Plate Pull - 80 feet 
      DB Incline Press - 20 reps

      Rest between sets.  

#3  BB Bench Press PAUSE          8-4-12 reps

#4  Run 250 meters

      Hand Release Pushup - 25 reps

      Run 200 meters

      Hand Release Pushup - 20 reps

      Run 150 meters

      Hand Release Pushup - 15 reps

      Run 100 meters 

      Hand Release Pushup - 10 reps

      Run 50 meters

      Hand Release Pushup - 5 reps

      #4 is continuous work.  

      Results for the 225 lb, max rep bench press:

      Jason Bryant - 7 reps at 225 lbs, 16 reps at 175 lbs
      Carlo Anguiano - 9 reps at 225 lbs, 16 reps at 175 lbs
      Scott Johnson - 6 reps at 225 lbs, 14 reps at 175 lbs

      

SHOULDERS          10/9/12

#1  Handstand Pushup - One set, to failure.  Do as many reps as you can.
      
      We will post our results.  Get warmed up before you start #1.

#2  Standing BB Shoulder Press (1.5 REP)

      Every minute, on the minute, do 3 reps.  Do a total of 8 sets.
      Try to use the same weight for all 8 sets.  

      One rep equals:
      a)  press the weight halfway up
      b)  bring it back down to the starting position
      c)  press the weight all the way to locked out overhead
      d)  bring it back down to the starting position

#3  DB Lateral Raise          20-18-16-14-12 reps
      Toes to Bar          10-8-6-4-2 reps

      #3 is continuous work.  Do 20 reps of lateral raise, then 10 reps of toes to bar,
      then 18 reps of lateral raise, then 8 reps of toes to bar, etc.  

      Results for the handstand pushups, one set to failure:

      Jason Bryant - 3 reps
      Dave Mechem - 3 reps
      Carlo Anguiano - 5 reps
      Rob Tijerina - 26 reps

LEGS          10/8/12

#1  BB Deadlift - 10 reps

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

#2  BB Squat Clean and Jerk

      Every minute, on the minute, do 1 Rep at 75% of your 1RM.
      Do 7 total reps.

#3  Do 3 rounds of:

      BB Front Squat PAUSE - 5 reps (pause for a 3-count at the bottom of each rep)
      Air Squat - 25 reps
      High Knee Power Skip - 50 meters
      Sprint - 50 meters

      Rest 2 minutes between rounds.  

      Results for the 10RM deadlift:

      Jason Bryant - 315 lbs
      Scott Johnson - 295 lbs
      Dave Mechem - 305 lbs
      Carlo Anguiano - 315 lbs
      Rob Tijerina - 315 lbs

BACK          10/6/12

#1  Standing Broad Jump - Best of 4 attempts

      Be thoroughly warmed up before you start #1.
      From a stationary start, jump with 2 feet and land with 2 feet.
      We will post our results.

#2  BB Row          20 - 15 reps

      2 sets.  Rest between sets.  Go as heavy as you can for each set.

#3  Strict Weighted Pullup

      Set 1 - 8 weighted reps, then strict unweighted pullups to failure.
      Set 2 - 6 weighted reps, then strict unweighted pullups to failure.
      Set 3 - 4 weighted reps, then strict unweighted pullups to failure.

      Rest between sets.  Go as heavy as you can for each set.

#4  Do 2 rounds of:

      High Knee Power Skip - 50 meters
      Sprint - 50 meters
      45-lb plate Farmers Walk - 50 meters (45-lb plate in each hand)
      30" Box Jump - 15 reps

      Rest 2 minutes between rounds.

      Results for the standing broad jump:
      
      Jason Bryant - 7' 8"
      Scott Johnson - 8' 9"
      Dave Mechem - 7' 4"
      Carlo Anguiano - 7' 5"
      Matt Buelow - 7' 7"
      Brian Oehler - 7' 8"
      Nathan Hager - 8' 4"
      Chris Moren - 7' 7"
      Ryan Endicott - 7' 7"
      Tim Vandermeer - 7' 5"

     

CHEST          10/5/12

#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 weight each set.  We will post our results.

#2  BB Bench Press - Going to Failure + Spotter Assisted Reps - 2 sets

      Set 1 - Put 80% of your new 1RM on the bar and do as many complete reps
            as you can.  Then, with help from the spotter, do 2 assisted reps.

      Set 2 - Same as set 1, but with 70% of your 1RM.

      The spotter needs to help the lifter keep the bar moving for the assisted reps.
      Don't let the lifter completely stall out.  The lifter has to work, 
      but keep the weight moving.
      Rest between sets.  

#3  Start a timer.
      At the beginning of every EVEN minute, do 8 reps of BB Incline Press.
      At the beginning of every ODD minute, do 12 reps of DB Thruster.

      Do 8 total sets (4 sets of BB Incline Press and 4 sets of DB Thruster).

#4  Pushup (1.5 REP) - 50 reps

      Taking turns with a partner, do 5 reps at a time until each partner has 
      completed 50 reps. Your work:rest ratio should be 1:1.  Your rest is when 
      your partner is working.

      1 rep of the 1.5 rep pushup = starting at the bottom of the pushup position: 
      a) press halfway up
      b) come back down to the bottom position
      c) press all the way up to lockout
      d) come back down to the bottom position

      Results for BB Bench Press 1RM:
  
      Jason Bryant - 255 lbs
      Scott Johnson - 270 lbs
      Rob Tijerina - 275 lbs
      Carlo Anguiano - 285 lbs
      Dave Mechem - 265 lbs
      Brad Mendenhall - 345 lbs

      

SHOULDERS          10/3/12

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

      Be thoroughly warmed up before you begin #1.
      Start with a weight you can easily manage for the first rep, and then
      add weight each rep.  We are going for a 1RM here.  We will post our
      results.

#2  Do 3 rounds of:

      BB Push Press - 1 minute
      REST - 1 minute
      BB Shrug - 1 minute
      REST - 1 minute
      DB Lateral Raise - 1 minute

      Rest for 3 minutes between rounds.

      Results for the standing BB shoulder press 1RM:

      Jason Bryant - 170 lbs
      Troy Etheredge - 165 lbs
      Scott Johnson - 160 lbs
      Don Starr - 135 lbs
      Rob Tijerina - 165 lbs
      Dave Mechem - 150 lbs

LEGS          10/2/12

#1  Sprint 50 Meters - 4 reps (effort level of 60%, 70%, 80%, and 90%)

#2  Sprint 100 Meters, on the 50-meter course, for time (we will post our times).

#3  BB Squat PAUSE - 11 reps (pause for a 3-count at the bottom of each rep)

#4  BB Squat Clean          3-3 reps (load for both sets is 75% of 1RM)  Rest between sets.

#5  Run 800 meters (goal is less than 3 minutes and 30 seconds)

#6  BB Squat PAUSE - 7 reps (pause for a 3-count at the bottom of each rep)

#7  BB Squat Clean          2-2 reps (load for both sets is 80% of 1RM)  Rest between sets.

#8  Burpee - As many reps as possible in 2 minutes   

      Results for the 100 meter sprint:
      Rob Tijerina - 15.71 seconds
      Dave Mechem - 17.06 seconds  
      Jason Bryant - 16.54 seconds
      Carlo Anguiano - 15.90 seconds