SHOULDERS          1/1/13

#1  Do 2 rounds of:

      Standing BB Shoulder Press - 135 lbs to failure
      REST - 1 minute
      Standing BB Shoulder Press - 115 lbs to failure
      REST - 1 minute
      Standing BB Shoulder Press - 95 lbs to failure

      Rest 3-5 minutes between rounds.

#2  A) BB Sumo High Pull - 10 reps @ 135 lbs
      B) Suicide on the 50 meter course - 1 rep
      C) DB Lateral Raise - 20 reps
      D) Jump Squat - 30 reps

      For round 1, do A, B, C, and D
      For round 2, do A, B, and C
      For round 3, do A and B
      For round 4, do A

      Rest 1 minute between rounds.

LEGS          12/31/12

As part of your warmup, with an unweighted barbell, do 2 continuous rounds of:

      Romanian (Stiff Leg) Deadlift - 5 reps
      Good Morning - 5 reps
      Back Squat with 3 second pause at the bottom - 5 reps
      Clean Grip, Behind the Neck Shoulder Press - 5 reps
      Overhead Squat (no pause) - 5 reps

      The movement of the Good Morning is the same as the Romanian Deadlift (knees
      slightly bent, flexing at the hips, good posture) except the bar is across your traps
      for the Good Morning.  Move in a slow, controlled manner through all reps.  For 
      the behind the neck presses, at lockout, try to push your head forward and the bar
      backward to stretch your shoulders.

#1  BB Back Squat (SPEED)      Do 2 rounds (Load is 50% of 1RM)

      Every 15 seconds, do 2 reps, moving the bar on the concentric (upward) phase as
      quickly as you can.  Try to explode out of the bottom position.  
      No pause.  Don't rack the BB until all 10 reps are completed.  Rest between rounds.  

      1 round looks like:

      0:00 - 2 reps
      0:15 - 2 reps
      0:30 - 2 reps
      0:45 - 2 reps
      1:00 - 2 reps

#2  BB Front Squat with a 5-second PAUSE      2-2-2-2-2 reps

      Rest between sets.  This is a progression.  Start with a weight you can easily handle
      and then add weight each set.

#3  At the start of every half-minute, do 1 rep of BB Squat Clean at 65% of your 1RM.
      In between each rep of cleans, you are doing burpees.  You are done with #3 when 
      you have completed 60 burpees.  

BACK          12/29/12

#1  BB Row

      Every minute, on the minute, do 3 reps of BB Row.  Do 8 total sets.
      Go as heavy as you can.

#2  Do 2 rounds of:

      Pullup (strict or kipping) - 1 minute
      REST - 1 minute
      BB Deadlift - 1 minute
      REST - 1 minute
      Cable Row - 1 minute

      Rest 3 minutes between rounds.

#3  Do 2 rounds of:

      Sledgehammer Vs Tire (HORIZONTAL Swing) - 1 minute per side

      Rest between rounds. 

CHEST          12/28/12

#1  BB Bench Press (SPEED)      3-3-3-3-3 reps at 50% of bench press 1RM

      Every 15 seconds, do 3 reps, moving the bar on the concentric (upward) phase
      as quickly and explosively as you can.  
      Touch the bar to your chest, but do NOT bounce the bar at the bottom of
      the rep.  There is no pause.  
      The sets begin at 0:00, 0:15, 0:30, 0:45, and 1:00

#2  BB Bench Press PAUSE      9-6-12 reps

      Rest between sets.  9, 6, and 12 are the targets for each set, but GO TO
      FAILURE on each set.  Pause for 2 seconds, bar touching the chest, at the 
      bottom of each rep.

#3  Hand Release Pushup - 10 reps

      With a partner, take turns doing sets of 10 reps.  Your rest is while your partner is
      working.  Your work-to-rest ratio should be about 1:1.
      DO 10 TOTAL SETS

#4  A) Pushup (1.5 REP, normal hand placement, NO hand release)  - 10 reps 
      B) Double Unders - 20 reps
      C) Burpee Pullup - 10 reps
      D) BB Bench Press - 10 reps 
      E) DB Thruster - 20 reps

      For round 1, just do A
      For round 2, do A and B
      For round 3, do A, B, and C
      For round 4, do A, B, C, and D
      For round 5, do A, B, C, D, and E

      Rest 1 minute between rounds.
      The BB Bench Press is CLOSE GRIP, and keep the bar 1 - 3" OFF YOUR CHEST  
      at the bottom of each rep.  

SHOULDERS          12/26/12

#1  BB Push Press - 5 reps
      BB Waiter's Walk (2 hands overhead)

      On the 50 meter course, do 5 reps of BB Push Press at the start line, then waiter's
      walk to the 12.5 meter line and do 5 more reps of Push Press.  Repeat the presses 
      at the 25, 37.5, and 50 meter line, doing waiter's walk in between.  You end up doing
      25 push presses and 50 meters of waiter's walk.  You pick the weight.  This is just
      one round.

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

      Seated DB Shoulder Press - 15 reps
      Double Unders - 20 reps
      Behind the Neck Split Jerk - 1 rep
      Standard Split Jerk - 1 rep
      Jump Squat - 20 reps

      #2 is continuous work.  You pick the weights.  

LEGS          12/25/12

      As part of your warmup, with just a bar or a broomstick, do 2 continuous rounds of:

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

      There are videos of the muscle snatch and snatch drop on the exercise demo page.

#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 - 12 reps (2 second pause at the bottom of each rep)

#4  BB Squat Clean      Do 1 rep every 20 seconds, for 6 total reps.  So, do 1 rep when 
      you start the timer, then at 0:20, 0:40, 1:00, 1:20, and 1:40
      (load is 65% of clean 1RM)  

#5  Run 800 meters on the 50-meter course (goal is less than 3:30)

#6  BB Front Squat PAUSE - 8 reps (2 second pause at the bottom of each rep)

#7  BB Squat Clean and Jerk      Do 1 rep every half-minute, for 4 total reps. 
      (load is 65% of clean 1RM)

#8  Burpee - Do as many reps as you can in 60 seconds.

      Results for the 100 meter sprint (on the 50 meter course):

      Scott Johnson - 15.6 seconds
      Don Starr - 15.6 seconds
      Troy Etheredge - 14.6 seconds
      Jason Bryant - 17.37 seconds
      Count - 17.6 seconds
      Justin Slusher - 16.35 seconds
      Carlo Anguiano - 15.3 seconds
      Rob Tijerina - 15.4 seconds

BACK          12/23/12

#1  Do 10 rounds of:

      DB Reverse Fly - 20 seconds
      REST - 10 seconds

#2  Every minute, on the minute, do:  BB Deadlift (65% of 1RM) - 3 reps
      Every minute, on the half-minute, do:  Pullup - 7 reps

      It should look like this:
      0:00 - deadlift - 3 reps
      0:30 - pullup - 7 reps
      1:00 - deadlift - 3 reps
      1:30 - pullup - 7 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 pullups 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. 

#3  Cable Row      15-10-5-20 reps

      Rest between sets.  Go as heavy as you can. 

CHEST          12/22/12

#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.  Start with a weight you can
      easily manage and then add weight each set.  Rest between sets.

#2  Double Suicide PLUS Hand Release Pushups
      BB Power Rack Bench Press 3RM

      For the double suicide, do 6 hand release pushups every time you return to the start 
      line.  For the entire double suicide, you end up doing 48 pushups.

      Immediately after you finish the double suicide, start a timer.  YOU HAVE 3 MINUTES
      from the time you finish the double suicide, to establish a 3 Rep Max for the 
      BB Power Rack Bench Press.  Do NOT bounce the bar off the power rack.  Let the bar 
      come to a complete stop before you begin the next rep.

#3  Do 2 rounds of:

      DB Nosebreaker - 20 reps 
      REST - 60 seconds
      BB Bench Press (normal grip, no pause) - 12 reps

      Rest between rounds.

#4  Close Grip Pushup - 15 seconds
      REST - 15 seconds
      Close Grip Pushup - 30 seconds
      REST - 30 seconds
      Close Grip Pushup - 45 seconds
      REST - 45 seconds
      Close Grip Pushup - 60 seconds

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

SHOULDERS          12/20/12

#1  Do 4 rounds of:

      Snatch Grip Behind the Neck Push Press - 3 reps
      BB Overhead Squat - 3 reps

      For the first round, use your normal snatch grip.  For the next 3 rounds,
      try to move your grip in about 1/2" - 1" each round.  Don't go heavy,
      the focus for #1 is to narrow your grip.  

#2  Handstand Pushups

      Every minute on the minute, begin a set, starting with 3 reps the first minute, then
      4 reps the second minute, 5 reps the third minute, etc.  
      Keep going until you fail to complete the required number of reps for that minute.  
      
#3  BB Sumo High Pull - 30 reps (you pick the weight)

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

      Run a suicide on the 50 meter course
      BB Jerk - Use the remainder of the 3 min. for a 1RM

      We will post our times for the suicide and our weight for the jerk.

      Results for #4 (BB Jerk)

      Jason Bryant - 165 lbs
      Count - 155 lbs

LEGS          12/19/12

      #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 or tire after each rep, and do the next rep.  Be as explosive
      as possible with each rep.

#2  On the 50 meter course, run as far as you can in 60 seconds.  We will post our 
      results.

#3  BB Front Squat with a 3 second PAUSE      3-3-3-3 reps

      Load is 55% of back squat 1RM.  We are going for bar speed.  Be as explosive
      as you can coming out of the bottom position.  Rest between sets.

#4  Every minute, on the minute, for 6 rounds, do:

      BB Squat Clean - 1 rep (pulling the bar from the floor)
      BB Hang Squat Clean - 1 rep (pulling the bar from just above the knees)
      BB Hip Squat Clean - 1 rep (pulling the bar from the top of the thighs)  

      You pick the weight.  Focus on hip extension.  On each rep,
      get up as tall as you can, chest up, before you drop underneath the weight.

#5  Do 2 rounds of:

      BB Back Squat - 15 reps (LOAD is 55% of back squat 1RM)
      Tire Drag with 80 lbs in the tire - 25 meters

      #5 is continuous work.  

Results for the 60 second run:

      Carlo Anguiano - 304 meters
      Don Starr - 294 meters
      Scott Johnson - 303 meters
      Jason Bryant - 290 meters
      Count - 292 meters

BACK          12/17/12

#1  BB Deadlift (SPEED)  

      Start a timer.  Do 1 rep every 15 seconds.  When the timer hits 3 minutes, that is
      the start of your last rep.  We are going for SPEED here.  Be as explosive 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 60% OF YOUR DEADLIFT 1RM.

#2  BB Deadlift (HEAVY)

      Set 1 - 1 rep at 65% of 1RM
      Set 2 - 1 rep at 70% of 1RM
      Set 3 - 1 rep at 75% of 1RM
      Set 4 - 1 rep at 80% of 1RM
      Set 5 - 1 rep at 85% of 1RM

      Rest between sets.  

#3  Do 3 rounds of:

      Strict Pullups - 15 reps 
      Sledgehammer VS Tire (Vertical Swing 12 - 6 o'clock) - 20 reps per side 
      Kettlebell Swing - 25 reps
      
      #3 is continuous work.  
      

CHEST      12/16/12

#1  BB Bench Press (regular grip, no pause)

      Set 1 - 10 reps at 60% of 1RM
      Set 2 - 5 reps at 70% of 1RM
      Set 3 - 3 reps at 80% of 1RM
      Set 4 - 1 rep at 90% of 1RM
      Set 5 - 1 rep at 95% of 1RM
      Set 6 - 1 NEGATIVE rep at 100% of 1RM

      Rest between sets.  For the negative rep, lower the weight as slowly as you can to
      your chest and then have a spotter help you rerack the weight.

#2  Hand Release Pushups - 100 reps

      You will have to break this into multiple sets.  Work as quickly as you can to finish
      all 100 reps.

#3  Do 1 round of:

      BB Hang Squat Clean - 3 reps
      BB Standing Shoulder Press - 6 reps
      BB Front Squat - 9 reps
      BB Bench PAUSE - 12 reps

      Try not to set the bar down during the first 3 exercises (clean, shoulder press, squat).

#4  Do 1 round of:

      BB Nosebreaker - 45 seconds
      BB Pullover - 45 seconds

#5  BB Bench Press (1.5 REP) - to failure 
      Close Grip (index fingers just touching the smooth part of the bar)

      Put the numbers 50%, 55%, 60%, 65%, 70%, 75%, and 80% in a bowl.  
      Prior to each set, pick a 
      number.  That is the % of 1RM to put on the bar.  Go to failure with that weight.
      This is TWO SETS.  Rest between each set.  Don't use the same number twice.
      The half rep is the bottom half, so one rep = down to your chest, halfway, up, back
      down to your chest, then all the way up to lockout.  

SHOULDERS          12/14/12

#1  Do 3 rounds of:

      Standing BB Shoulder Press - 3 reps

      BB Push Press - 9 reps

      BB Split Jerk - 3 reps

      Try to do all 15 reps without releasing the bar.  Rest between rounds.

#2  Handstand Pushups

      Start a timer.  Every 30 seconds, do "x" reps.  When the timer reaches 6 minutes,

      you are starting your last set.  Before you start, decide what number is "x."  

      Pick a number that challenges you.  The goal is to get the same number of reps for 

      each set.

#3  800 Meter Run for Time (On the 50 meter course.  We will post our results.)

LEGS          12/13/12

As part of your warmup, with an unweighted barbell, do:

      Romanian (Stiff Leg) Deadlift - 5 reps
      Good Morning - 5 reps
      Back Squat with 3 second pause at the bottom - 5 reps
      Clean Grip, Behind the Neck Shoulder Press - 5 reps
      Overhead Squat (no pause) - 5 reps

      The movement of the Good Morning is the same as the Romanian Deadlift (knees
      slightly bent, flexing at the hips, good posture) except the bar is across your traps
      for the Good Morning.  Move in a slow, controlled manner through all reps.  
      For the behind the neck presses, at lockout, try to push your head forward and the 
      bar backward to stretch your shoulders.  

#1  Do 3 rounds of:

      Squat Box Jump - 15 reps
      BB Overhead Squat (with a 3 second pause at the bottom of each rep) - 3 reps

      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.  

#2  BB Squat      2-2-2-2 reps

      Load, as a % of 1RM:  Set 1 - 75%, Set 2 - 80%, Set 3 - 85%, Set 4 - 90%

#3  Do 3 rounds of:

      Burpee Pullup - 12 reps
      BB Clean - 2 reps (load is 85% of your clean 1RM)
      Run 100 meters in less than 20 seconds
      BB Deadlift - 10 reps (load is 70% of your deadlift 1RM)

      Rest between rounds.   
     

BACK          12/11/12

#1  Do 2 rounds of:

      BB Deadlift - 1 minute
      REST - 1 minute
      BB Burpee - 1 minute
      REST - 1 minute
      Strict Pullup - 1 minute

      Rest 3-5 minutes between rounds.

#2  BB Hip Clean 

      With a partner, take turns doing 2 reps of hip clean with 60% of your 
      squat clean 1RM.  Do 20 total reps per person.  Your rest is when your
      partner is working. 

#3  Do 1 round of:

      Cable Row - 21 reps
      Jump Squat - 18 reps
      Cable Row - 15 reps
      Tire Flip - 12 reps
      Cable Row - 9 reps

CHEST          12/10/12

#1  Do 2 rounds of:

      BB Bench Press - 1 minute
      Double Unders - 1 minute
      DB Incline Press - 1 minute
      24" Box Jump - 1 minute
      Hand Release Pushup - 1 minute

      Rest 3-5 minutes between rounds.

#2  BB Floor Press

      Start a timer.  You have 3 minutes to establish a 3RM.  One person goes at 
      a time.  We will post our results.

#3  Do 3 rounds of:

      EZ Curl Bar Pullover
      EZ Curl Bar Nosebreaker 
      REST - 1 minute
      BB Bench Press ISOMETRIC PAUSE 

      For round 1, do 10 reps of each exercise.  
      For round 2, do 8 reps of each exercise.
      For round 3, do 6 reps of each exercise.
      Rest 3-5 minutes between rounds.  
      For the isometric pause, it is a 2 second pause at the bottom of each rep, and the
      bar should be 1" - 3" off your chest.  

      Results for the BB Floor Press 3RM:

      Troy Etheredge - 225 lbs
      Rob Tijerina - 205 lbs
      Scott Johnson - 210 lbs

SHOULDERS          12/8/12

#1  Sprint 25 meters - 10 reps

      Effort level is 60% for rep 1, 70% for rep 2, 80% for rep 3,  90% for rep 4,
      and then 100% for the last 6 reps.  Your rest is when you are walking back
      to the start line. 

#2  Start a timer.  At the start of every even minute, do:

      BB Standing Shoulder Press - 6 reps (pause for 2 seconds at the top of each rep)
      Plate Pull - 40' across the truck room floor
      DB Reverse Fly - 15 reps

      Do 5 rounds.  So you will start a round at 0:00, 2:00, 4:00, 6:00, and 8:00 minutes.

#3  DB Lateral Raise - 100 reps

      You will need to break this down into multiple sets.  Work as quickly as you can
      to complete all 100 reps.

LEGS          12/7/12

#1  Standing Triple Jump - 10 total reps

      I will post a demo of this by noon today.  It starts like a standing broad jump.  
      You jump with both feet as far as you can, land on your right foot, jump
      again as far as you can, land on your left, jump again, and then land on both feet.  
      Your distance is the total of all three jumps.  

      Be throughly warmed up before you start #1.  We are going to measure our final
      three attempts and we will post our best of the three.  Rest between reps.

#2  BB Squat      5-5-5 reps

      For all 3 sets, do 1 rep every 15 seconds.  Each set 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 80% OF YOUR BB SQUAT 1RM.  Rest between sets.

#3  BB Ground to Overhead (recommended weight is 135) - 30 reps

      Keep good posture!  

#4  Do 10 rounds of:

      Air Squat - 20 seconds
      REST - 10 seconds

      Results for Standing Triple Jump:

      Scott Johnson - 26'  4"
      Troy Etheredge - 26'
      Chris Moren - 24'
      Carlo Anguiano - 24'  4"
      Don Starr - 22'  11"

BACK          12/5/12

#1  Do 2 rounds of:

      BB Row - 20 reps
      Suicide (on the 50-meter course) - 1 rep
      Vertical Sledgehammer (swinging 12 - 6 o'clock) - 20 reps per side
      DB Reverse Fly - 20 reps

      Rest between rounds.

#2  Do 2 rounds of:

      Clean Grip Deadlift - 1 rep
      Clean Grip Romanian Deadlift - 3 reps
      Hang Squat Clean - 3 reps

      Load is 65% of your squat clean 1RM.  There is a demo video of these three
      combined exercises.  Rest between rounds.  Focus on technique here.  Try to
      get full hip extension before pulling yourself under the bar on the cleans. 

#3  Do 2 rounds of:

      Cable Row - 20 reps
      Burpee Broad Jump - 25 meters
      Horizontal Sledge (there is a demo video) - 20 reps per side
      DB Reverse Fly - 20 reps

      Rest between rounds. 

CHEST          12/4/12

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

      Start a timer and do 3 reps at the start of each minute.  5 total sets.
      There is a demo video for this one.  In the power rack, 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.  Pause for 2 seconds at the bottom of
      each rep and then try to be explosive as you drive the weight up.
      We are looking for bar SPEED.  
      LOAD IS 55% OF YOUR 1RM.

#2  BB Bench Press (Close Grip)

      Set 1 - 1.5 REP - 5 reps (Down, halfway up, back down, all the way up = 1 rep) 
      Set 2 - 10 reps + 1 Negative Rep
      Set 3 - PAUSE - 15 reps
      
      Rest between sets.  Go as heavy as you can each set.
      For the negative rep, lower the bar as slowly as you can to your chest.  

#3  Hand Release Pushup - 1 minute
      REST - 1 minute
      DB Incline Press - 1 minute
      REST - 1 minute
      Medicine Ball Wall Ball - 1 minute
      REST - 1 minute
      Stability Ball Pushup - 1 minute (2 hands on bench, foot on ball)
      REST - 1 minute
      DB Nosebreaker - 1 minute
      REST - 1 minute
      Burpee - 1 minute
      

      

SHOULDERS          12/2/12

#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 behind the neck split jerk followed by 1 rep of standard
      split jerk.  Rest between sets.  Start at 50% of your split jerk 1RM and then
      increase weight each set.

#2  Do 1 round of:

      Run 200 meters
      BB Push Press - 13 reps
      BB Sumo High Pull - 13 reps
      Run 200 meters
      BB Push Press - 11 reps
      BB Sumo High Pull - 11 reps
      Run 200 meters
      BB Push Press - 9 reps
      BB Sumo High Pull - 9 reps
      Run 200 meters
      BB Push Press - 7 reps
      BB Sumo High Pull - 7 reps

LEGS          12/1/12

#1  4-Square Drill    
  
      Set 1 - 30 seconds (both feet)
      Set 2 - 30 seconds (right foot)
      Set 3 - 30 seconds (left foot)

      I will post a video by noon.  You put two pieces of tape on the floor, intersecting 
      at right angles to make a plus sign or lower case t.  You now have four boxes 
      created by the tape.  You jump in a clockwise fashion from box to box, without
      touching the tape.  When you return to the box you started in (box number 1),
      that is one rep.  If you touch the tape, that rep doesn't count. 

#2  BB Squat PAUSE      4-4-4 reps

     
      Load is 50% of your 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 #2 is not fatigue, but to increase speed coming out of the bottom

      position.  Go as low as you can while maintaining good posture.  

#3  Do 4 rounds of:

      American Kettlebell Swing - 20 reps
      BB Squat Clean and Jerk - 3 reps (load is 80% of clean and jerk 1RM)
      Run 400 meters 
      BB Deadlift - 3 reps (load is 80% of deadlift 1RM)

      #3 is continuous work.