BACK          11/29/12

#1 BB Deadlift

      Start a timer.  Do 1 rep every 15 seconds.  When the timer hits 4 minutes,
      that is the start of your last rep.  We are not going for fatigue here.  We
      are focused on SPEED.  Move the bar as quickly and explosively as you can
      on the concentric (upward) phase, with good posture and good technique.
      You are setting the bar down and releasing the bar between each rep.

      LOAD IS 55% OF YOUR DEADLIFT 1RM.

#2 Do 3 rounds of:

      BB Row - 60 sec (Round 1) - 45 sec (Round 2) - 30 sec (Round 3)
      High Knee Power Skip - 50 meters
      Sprint - 50 meters
      Double Leg Hop - 25 meters
      Strict Weighted Pullup - 5 reps (as heavy as you can)

      Rest between rounds.  For the BB Row, you are doing 60 seconds of work
      in the 1st round, 45 seconds of work in the second round, and 30 seconds
      of work in the 3rd round. 

CHEST          11/28/12

#1  BB Floor Press      3-3-3-3-3 reps

      Start a timer.  Do 3 reps at the start of each minute.  5 total sets.
      There is a demo video of this exercise.  We are not going for fatigue here.
      We are looking for bar SPEED.  Pause for 2 seconds at the bottom of each rep.
      
      LOAD IS 55% OF BENCH PRESS 1RM.  Normal grip.

#2  BB Bench Press (Close Grip)      12-9-6 reps

      Index fingers touching the smooth center part of the bar.  Go as heavy as you can
      for each set.  Rest between sets.  

#3  Start a timer.  You have 4 minutes to:

      Run 400 meters (on the 50-meter course)
      BB Bench Press 75% of your 1RM (normal grip) - Max Reps

      You can break down the bench press into as many sets as you like.  We will post 
      our times for the 400, our weight and number of reps completed.  

#4  Do 2 rounds of:

      BB Hang Squat Clean - 5 reps
      Standing BB Shoulder Press - 5 reps
      BB Bench Press with ISOMETRIC PAUSE (normal grip) - 5 reps
      EZ Curl Bar Nosebreaker - 15 reps

      Rest between rounds.  For the isometric pause, this is a 2-second pause and the
      bar is NOT touching your chest.  Keep the bar at least an inch or two from your
      chest.  

      Use the same weight for the hang squat clean and the shoulder press.

      Results for 400 meter run plus max reps of bench press in 4 total minutes:

      Jason Bryant - 1:37 and 14 reps at 190 lbs
      Count - 1:39 and 30 reps at 190 lbs
      Carlo Anguiano - 1:40 and 10 reps at 215 lbs
      Justin Slusher - 1:36 and 8 reps at 185 lbs
      Dave Mechem - 1:26 and 12 reps at 195 lbs
      Rob Tijerina - 1:39 and 12 reps at 205 lbs
      Scott Johnson - 1:33 and 14 reps at 205 lbs

SHOULDERS          11/26/12

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

      #1 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.

#2  Standing BB Shoulder Press - 5 reps

      Start a timer.
      Every minute, on the minute, do 5 reps of shoulder press.  Do 8 total sets.
      Try to use the same weight for all 8 sets.

#3  Do 1 round of:

      Suicide (50-meter course) - 1 rep
      BB Shrug - 25 reps
      Plate Front Raise - 25 reps
      DB Reverse Fly - 25 reps

LEGS          11/25/12

#1  BB Hip Clean          3-3-3-3-3 reps

      Load (% of 1RM):  Set 1 - 50%, Set 2 - 55%, Set 3 - 60%, Set 4 - 65%, Set 5 - 65%
      I will post a video of this one by 1pm.  This is similar to a hang clean, but
      instead of lowering the weight to your knees, you only slightly flex your hips
      and knees.  The bar only lowers a couple of inches.  The focus for this exercise
      is the triple extension of the hips, knees, and ankles.  Get as tall as you can 
      before pulling yourself under the bar.  

#2  BB Front Squat      3-3-3-3 reps

      This is a progression.  Start with a weight you can easily manage.  The last 
      set should be a 3RM.  We will post our results.  

#3  Do 3 rounds of:

      Air Squat - 50 reps
      Double Unders - 40 reps
      Hand Release Pushup - 30 reps
      Kipping Pullup - 20 reps
      BB Burpee - 10 reps (I will post a video of this one by 1pm)

      Rest between rounds.  
      For the BB Burpee, the starting position is standing, holding the BB with a 
      clean grip.  Like a standard burpee, you squat down, then kick your legs back
      into a pushup position.  Do 1 pushup, then bring your feet back under you.  With
      your feet flat on the ground, do 1 rep of ground-to-overhead.  This is 1 complete rep.

      Results for the front squat 3RM:
      Rob Tijerina - 205 lbs
      Dave Mechem - 205 lbs
      Scott Johnson - 205 lbs
      Troy Etheredge - 205 lbs
      Don Starr - 165 lbs

BACK          11/23/12

#1  Cable Row          15-11-7-3 reps

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

#2  In 7 minutes, complete as many rounds as possible of:

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

      Do 3 pullups, then 3 box jumps, then 6 pullups, then 6 box jumps, etc.
      If you complete the round of 18 reps, do 21 reps, then 24, etc.
      #2 is continuous work.  

#3  Do 1 round of:

      Sledgehammer Vs. Tire (Vertical Swing) - 2 minutes (1 minute per side)
      BB Row - 20 reps
      Double Unders - 40 reps

CHEST          11/22/12

#1  BB Power Rack Bench Press          3-3-3-3-3 reps

      Start a timer.  Do 3 reps at the start of each minute.  5 total sets.
      I will post a demo video of this one, by noon.  Adjust the pins so that when you
      are on the bench, the weight is resting on the pins and about 1" - 3" off your chest.  
      Try to be explosive as you drive the weight upward.  Lower the weight to the pins, 
      pause for 2 seconds, and then do the next rep.  
      Like the floor press, we are going for bar speed here.
      LOAD IS 50% OF YOUR 1RM.
      Use a close grip (index fingers just touching the smooth part of the bar).

#2  BB Bench Press

      Start with 3 reps at 75% of your 1RM.

      CONTINUE TO DO SETS OF 3 REPS, ADDING 10 LBS PER SET, UNTIL
      YOU FAIL.  Once you fail, you are done with #2.  

      Rest between sets.  

#3  Close Grip Pushups - 60 seconds
      REST - 60 seconds
      Close Grip Pushups - 45 seconds
      REST - 45 seconds
      Close Grip Pushups - 30 seconds

      Have the tips of your thumbs about 2" apart.  NO hand release.

#4  Do 2 rounds of:

      Nosebreaker (EZ Curl Bar) - 60 seconds
      REST - 60 seconds
      BB Bench Press (normal grip) - 10 reps

      Rest 3 minutes between rounds.  You pick the weight. 

SHOULDERS          11/20/12

#1  Standing BB Shoulder Press          15-11-7 reps

      Rest between sets.

#2  Do 3 rounds of:

      BB Shrug - 15 reps
      American Kettlebell Swing - 15 reps
      DB Lateral Raise - 15 reps
      DB Reverse Fly - 15 reps
      Suicide on the 50-meter course - 1 rep

      #2 is continuous work. 

LEGS          11/19/12

#1  BB Front Squat PAUSE          4-4-4 reps

      Load is 40% of your BB Back Squat 1RM, and we are going for bar speed.  
      Pause for 2 seconds at the bottom of each rep and then try to explode upward
      on each rep.  The goal for #1 is not fatigue, but to increase the speed coming out
      of the bottom position.  Go as low as you can while maintaining good posture.

#2  BB Overhead Squat          3-3-3-3-3 reps

      We are going for a 3RM here.  So start with a weight you can easily manage and then
      increase weight each set.  We will post our results.

#3  BB Back Squat          20-20 reps

      Load is 50% of your 1RM.  Rest between sets.

#4  Do 3 rounds of:

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

      Rest between rounds.  You pick the weight for the Squat Clean.

      Results for the overhead squat 3RM:
      Carlo Anguiano - 150 lbs
      Jason Bryant - 110 lbs
      Scott Johnson - 135 lbs

BACK          11/17/12

#1  BB Deadlift

      Start a timer.  Do 1 rep every 15 seconds.  When the timer hits 4 minutes, that is 
      the start of your last rep.  We are not going for fatigue here!  We are focused on
      SPEED.  Move the bar as quickly and explosively as you can with good posture and 
      good technique on the concentric (upward) phase.  Load is 50% of your 1RM.
      You are setting the bar down and releasing the bar between every rep.  

#2  Strict Weighted Pullup

      Every minute, on the minute, start a set of pullups.  Do 3 reps the first minute, then
      4 reps the second minute, 5 reps the third minute, etc.  Load is 50% of your 1RM and 
      the load stays the same for all sets.  Continue adding one pullup per minute
      until you fail to complete the required number of pullups before the start of the
      next minute.  

#3  Cable Row

      Set 1 - Goal is 10 complete reps, but do as many complete reps as you can, then when
      you can't do complete reps, 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.  Work hard on the partial reps.  

      Rest.

      Set 2 - Repeat Set 1

CHEST          11/16/12

#1  BB Floor Press          3-3-3-3-3 reps

      Start a timer.  Do 3 reps at the start of each minute.  5 total sets.  
      I will post a demo video by noon, of this one.  You are supine on the floor.  Lower
      the weight until your elbows touch the floor.  Pause for 2 seconds and then try
      to explode upward with the weight.  We are not going for fatigue here.  We are 
      focused on SPEED.  We want the bar moving quickly on the concentric (upward)
      phase.  LOAD IS 50% OF YOUR 1RM.  Use your normal grip.

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

      We are going for a 3RM here, so start light and then add weight each set.  
      Rest between sets.  We will post our results.  

#3  BB Bench Press - 3 sets

      Set 1 - 70% of 1RM to failure
      Set 2 - 70% of 1RM MINUS 20 lbs, to failure
      Set 3 - 70% of 1RM MINUS 40 lbs, to failure

      Rest between sets.  CLOSE GRIP - Index fingers are just touching the smooth part 
      of the bar, so your hands are a little less than shoulder-width apart.  

#4  Do 2 rounds of:

      BB Nosebreaker - 15 reps
      24" Box Jump - 15 reps
      Pushup (1.5 REP) - 15 reps
      Double Under - 15 reps

      Rest between sets.  

      Results for the 3RM BB Incline:
      Jason Bryant - 215 lbs
      Scott Johnson - 215 lbs
      Rob Tijerina - 215 lbs
      Carlo Anguiano - 215 lbs
      Troy Etheredge - 215 lbs
      Dave Mechem - 185 lbs
      Don Starr - 170 lbs

SHOULDERS          11/14/12

#1  12.5 meter Sprints - 10 reps

      Before you start #1, get warmed up and do several submaximal sprints, slowly 
      increasing your speed.  Then the 10 reps of #1 are all at 100% effort.  Rest between sets.  

#2  Start a timer.
      At the start of every minute, do x reps of Handstand Pushups.

      This is for 8 sets.  You decide how many reps = x.  Make it a number that 
      challenges you.  The goal is to complete the same number of reps for each
      of the 8 sets.  

#3  Do 2 rounds of:

      Seated DB Shoulder Press - 90 seconds
      REST - 1 MINUTE
      Partner Wheelbarrow - 25 meters
      Seated Stability Ball DB Lateral Raise - 20 reps

      Rest between rounds.  For the wheelbarrow, when you are walking on your hands,
      squeeze your training partners' hips with your legs, and don't let your hips sag.  
      For the seated stability ball DB lateral raise, sit on the ball and keep one foot off the 
      floor.  Switch feet halfway through the set.  

LEGS          11/13/12

#1  Do 3 rounds of:

      Clean Grip Deadlift - 1 rep
      Clean Grip Stiff Leg Deadlift (AKA Romanian Deadlift) - 3 reps
      Hang Squat Clean - 3 reps

      Load is 60% of your 1RM.  Rest between sets.  I will have a demo video of this
      on the exercise demonstration page by noon today.  

#2  BB Back Squat          5-4-3 reps

      For all 3 sets, do 1 rep every 15 seconds.  For example, Set 1 looks like this:
      Take the weight from the rack, then do one rep at 0:00, 0:15, 0:30, 0:45, and 1:00. 
      Then rerack the weight.
      Load is 85% of your 1RM.  Rest between sets.

#3  Do 2 rounds of:

      Run 200 meters in less than 40 seconds
      BB Ground to Overhead - 10 reps (recommended weight is 135 lbs)

      Rest between rounds.  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.

BACK          11/11/12

#1  BB Row          2-2-2-2-2 reps

      If you normally use an underhand grip for BB Row, use an overhand grip
      for #1.  And if you normally use an overhand grip, switch to underhand.
      Start with a manageable weight and increase weight each set.
      Rest between sets.  

#2  Do 10 rounds of:

      DB Reverse Fly - 20 seconds
      REST - 10 seconds

#3  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 100 meters, and 4 sets of Sumo High Pull).

CHEST          11/10/12

#1  BB Bench Press with ISOMETRIC PAUSE         3-3-3-3 reps

      When you pause at the bottom for 2 seconds, the bar is NOT touching your chest.
      Keep the bar at least an inch or two from your chest.  

      Be thoroughly warmed up before you start #1.  Start with a weight you can easily
      manage and then add weight each set.  Rest between sets.

#2  Do 2 rounds of:

      BB Bench (TOP 1/2 of the range of motion) - 5 reps
      BB Bench (BOTTOM 1/2 of the range of motion) - 5 reps
      BB Bench (FULL range of motion) - 5 reps

      Rest between rounds.
      Set up with the grip you would normally use, then move each hand in about 2".

#3  Hand Release Pushup          25-20-15-10-5 reps
      Goblet Squat                         5-10-15-20-25 reps

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

SHOULDERS          11/8/12

#1  Behind the Neck Split Jerk, to Standard Split Jerk 
      THERE IS A VIDEO OF THIS ONE ON THE EXERCISE DEMO PAGE

      Do 5 sets of:  1 rep of behind the neck split jerk followed by 1 rep of standard 
      split jerk.  Rest between sets.  Start with a light weight and then increase weight
      each set.  

#2  In 10 minutes, do as many rounds as you can of:

      BB Waiter's Walk - 50 meters
      Medicine Ball Wall Toss - 20 reps
      DB Lateral Raise - 20 reps
      Double Under - 20 reps

      #2 is continuous work.

LEGS          11/7/12

#1  Do 4 rounds of:

      Tire Drag - 25 meters (walking backward with 70 lbs in tire)
      High Knee Power Skip - 25 meters
      Sprint - 50 meters

      Rest between rounds.

#2  BB Back Squat          3-3-3-3 reps

      For each set, pause for 3 seconds at the bottom of THE FIRST TWO REPS.
      NO PAUSE on the third rep of each set.  This is a progression.  Try to add 
      weight each set.  Rest between sets.

#3  Start a timer.  At the start of every minute, do 2 reps of BB Squat Clean at 
      65% of your 1RM.  In between each set of cleans, you are doing burpees.  
      You are done with #3 when you have completed 60 burpees.  

BACK          11/5/12

#1  Sledgehammer Vs. Tire (VERTICAL SWING, 12-6 o'clock)

      One minute left-handed and one minute right-handed.  Just one round.

#2  Every minute, on the minute, do:  BB Deadlift (65% of your 1RM) - 3 reps
      Every minute, on the half-minute, do:  Pullup - 6 reps

      It should look like this:
      0:00 - deadlift - 3 reps
      0:30 - pullup - 6 reps
      1:00 - deadlift - 3 reps
      1:30 - pullup - 6 reps
      ......continuing this pattern until you have done 10 sets of each exercise.  
      Your last set will start at the 9:30 mark.  Start strict and then switch to
      kipping when necessary.

      TRY TO USE A DIFFERENT GRIP FOR EACH SET OF PULLUPS.
      You can go wider, more narrow, overhand, underhand, alternating,
      or any other variation. 

      If you don't have a recent 1RM for deadlift, you can take your 10RM from 10/8/12
      and divide that number by 0.75.  This will give you an estimate of your 1RM.  

#3  Sledgehammer Vs. Tire (HORIZONTAL Swing)

      One minute left-handed and one minute right-handed. Just one round.  
      There is a video on the exercise demo page for this one.  

CHEST          11/4/12

#1  BB Close Grip Bench Press

      Set 1 - (1.5 REP) - 10 reps, where the half-rep is the TOP HALF of the range of
                  motion.  So 1 full rep = halfway down, back up, then all the way down, and
                  back up.
      Set 2 - PAUSE - 10 reps
      Set 3 - 5 seconds on the eccentric (lowering) phase of each rep - 5 reps
      
      Set up with the grip you would normally use, then move each hand in about 4".
      So, if your hands are normally 24" apart for BB Bench Press, they will be 16" apart
      for close grip.

#2  Do 2 rounds of:

      DB Incline Bench Press - 90 seconds
      REST - 1 MINUTE
      EZ Curl Bar Nosebreaker - 8 reps
      EZ Curl Bar Pullover - 8 reps
      EZ Curl Bar Press - 8 reps

      Rest 3-5 minutes between rounds.  The nosebreaker, pullover, and press are all
      done on the flat bench, and all without releasing the bar.

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

      Hand Release Clapping Pushup - 5 reps
      Hand Release Pushup - 10 reps
      DB Thruster - 15 reps
      Run 100 meters with a DB (at least 40 lbs, and carry it any way you want)

      #3 is continuous work.  

SHOULDERS          11/2/12

#1  In 5 minutes, do as many rounds as possible of:

      Toes to bar - 5 reps
      Seated DB Shoulder Press - 10 reps
      BB Shrug - 15 reps

      #1 is continuous work.  

#2  BB Power Jerk          3-3-3-3 reps

      Rest between sets.  This is a progression.  Start with a weight you can easily
      manage and then increase weight each set.  Your foot position for the power jerk 
      is the same as it is for a clean.  (Your feet start hip-width apart, and then for
      the catch, you land with your feet about shoulder-width apart.)

#3  Do 4 rounds of:

      BB Push Press - 5 reps
      Hold BB locked out overhead - 5 seconds

      Continuous work.  Try not to set the bar down for the 4 rounds.

LEGS          11/1/12

#1  With just the bar or a broomstick, do 2 rounds of:

      BB Muscle Snatch - 5 reps
      BB Snatch Grip Push Press - 5 reps
      BB Snatch Drop - 5 reps
      BB Overhead Squat - 5 reps

      #1 is continuous work and is not meant to be difficult.  This is an intro to 
      the muscle snatch and snatch drop.  Check for videos on the exercise 
      demo page.

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

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

#3  Start a timer.  You have 6 minutes to:

      Run 800 meters (on the 50-meter course)
      BB Clean and Jerk - Use the remainder of the 6 min. to establish a 3 Rep Max

      We will post our time for the 800 meters and our weight for the clean and jerk.

#4  Do 1 round of:

      BB Sumo Deadlift - 25 reps (you pick the weight)
      Air Squat - 100 reps

      Results for the 800 meter run and 3RM BB Clean and Jerk in less than 6 minutes:

      Scott Johnson - 3:29 and 165 lbs
      Carlo Anguiano - 3:33 and 175 lbs
      Rob Tijerina - 3:36 and 185 lbs
      James Garee - 3:45 and 245 lbs