SHOULDERS          1/31/13

#1  Sprint 25 meters - 8 reps

      Effort level is:  Rep 1 - 60%, Rep 2 - 70%, Rep 3 - 80%, Rep 4 - 90%
      Reps 5, 6, 7, and 8 are all at 100%.  Your rest is when you are walking back
      to the start line.  

#2  Do 3 rounds of:

      Seated DB Shoulder Press - 20 seconds
      REST - 10 seconds
      Plate Front Raise - 20 seconds
      REST - 10 seconds
      DB Lateral Raise - 20 seconds
      REST - 10 seconds
      DB Reverse Fly - 20 seconds
      REST - 10 seconds

      #2 is continuous.  Don't stop between rounds.  

#3  Standing BB Shoulder Press      4-4-4 reps

      PAUSE for 2 seconds at the BOTTOM and at the TOP of each rep.

LEGS          1/30/13

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

      Snatch Grip Romanian Deadlift - 5 reps
      Hang Muscle Snatch - 5 reps
      Snatch Grip Push Press - 5 reps
      Overhead Squat - 5 reps
      Front Squat (change to a clean grip) - 5 reps
      Hip Clean - 5 reps

      Rest for roughly one minute between rounds.

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

      BB Squat Clean and Jerk - 1 rep
      Strict Pullup - 5 reps
      BB Sumo High Pull - 10 reps
      Hand Release Pushup - 15 reps

#2  Do 2 rounds of:

      BB Squat (2 second PAUSE) - 4 reps
      Behind the Neck Split Jerk - 1 rep
      Front Squat (2 second PAUSE) - 4 reps

      Rest between rounds.  Try to complete all 9 reps without setting the bar down.  

#3  Air Squat - 150 reps
      

BACK          1/28/13

#1  BB Row

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

#2  Do 2 rounds of:

      Sledgehammer VS Tire - Horizontal Swing (Left handed swing) - 30 seconds
      Sledgehammer VS Tire - Horizontal Swing (Right handed swing) - 30 seconds
      REST - 30 seconds
      Pullup (Strict or Kipping) - 30 seconds
      REST - 30 seconds
      Cable Row - 30 seconds
      REST - 30 seconds
      DB Reverse Fly - 30 seconds

      Rest 2 minutes between rounds.

CHEST          1/27/13

#1  Do 2 rounds of:      

      BB Bench Press      3-3-3-3-3 reps

      Every 15 seconds, do 3 reps.  The sets begin at 0:00, 0:15, 0:30, 0:45, and 1:00.
      One round equals 15 total reps.  You will do 2 rounds.  Rest between rounds.  
      Move the bar on the concentric phase as quickly and explosively as possible.  
      Touch the bar to your chest, but do NOT bounce the bar at the bottom of the 
      rep.  There is no pause.
      LOAD IS 50% OF YOUR 1RM.

#2  BB Bench Press with a 2 second PAUSE at the bottom of each rep      

      Start with 60% of your 1RM.  Do 4 reps each set.  If you start at 160, then the next 
      set is 170, then 180, etc.  Keep adding 10 pounds per set until you fail.  On the set
      you fail, immediately drop back down to your starting weight and go to failure again.
      Rest between sets, but try to move quickly. 

#3  At the start of every minute, do 2 reps of BB Ground to Overhead.  In between sets
      of ground to overhead, you are doing hand release pushups.  You are done with #3
      when you have completed 100 pushups.  We are going to use 135 lbs for the ground
      to overheads.  
      

SHOULDERS          1/25/13

#1  Do 1 round of:

      Standing BB Shoulder Press - 12 reps
      REST - 1 minute
      Standing BB Shoulder Press - 9 reps
      REST - 1 minute
      Standing BB Shoulder Press - 6 reps

      The listed number of reps (12, 9, and 6) is a target, a guide to help you pick
      a weight to put on the bar.  But go to failure on each of the 3 sets.

#2  BB Shrug - 40 reps

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

      DB Push Press - 10 reps
      Run 50 meters
      DB Lateral Raise - 20 reps
      Run 50 meters

      #3 is continuous work.  

LEGS          1/24/13

#1  BB Back Squat (no pause)      10-8-6 reps

      Rest between sets.  Go as heavy as you can.

#2  Do 3 rounds of:

      BB Overhead Squat (2 second PAUSE at the bottom of each rep) - 5 reps
      Burpee - 15 reps
      Double Under - 25 reps

      Rest between rounds.

#3  Clean Grip Deadlift      3-3 reps

      Rest between sets.  5 seconds on the way up, and 5 seconds on the way down.
      Perfect form.  Load is 90% of your clean 1RM.  

#4  Do 4 rounds of:
    
      Run 100 meters
      American Kettlebell Swing - 15 reps

      #4 is continuous work.

#5  BB Front Squat (no pause)      3-3-3 reps

      Rest between sets.  Load for the first set is 90% of your clean 1RM.  Increase
      weight if you can, for sets 2 and 3.  

BACK          1/22/13

#1  BB Hang Muscle Snatch

      Every 30 seconds, do 3 reps of BB Hang Muscle Snatch.  See Exercise Demo Page.
      Do 10 total sets.  Use the same weight for all sets.  Don't go too heavy.  

#2  Do 2 rounds of:

      BB Row - 4 reps
      BB Deadlift - 4 reps
      BB Hang Clean - 4 reps
      BB Front Squat - 4 reps

      Do all reps with a clean grip and try not to release the bar until you have 
      completed the round (all 16 reps).  Rest between rounds.

#3  Strict Pullup

      Every minute, on the minute, begin a set of pullups.  Do 7 reps the first minute, 
      then 8 reps the second minute, 9 reps the third minute, etc.  Continue adding one
      pullup per minute until:
      A) you fail to complete the required number of pullups before
      the start of the next minute
      -OR- 
      B) you complete the round of 14 pullups.  

CHEST          1/21/13

#1  BB Power Rack Bench Press      10-5 reps

      This is two sets.  Rest between sets.  Make sure the bar comes to a 
      complete stop on the rack, at the bottom of each rep, before you begin the 
      next rep.  Don't bounce the bar off the rack.  Go as heavy as you can.

#2  Jump Squat - 50 reps

#3  BB Bench Press with ISOMETRIC PAUSE      10-5 reps

      This is two sets.  Rest between sets.  Pause for 2 seconds at the bottom of each rep, 
      with the bar about 1" - 3" off your chest.  

#4  Double Unders - 50 reps

#5  BB Bench Press Close Grip (1.5 REP)      5-5 reps

      This is two sets.  Rest between sets. 

#6  On the 50 meter course, run 400 meters in less than 1:50

#7  BB Bench Press, do 1 set of:

      70% of 1 RM for 6 reps.  Immediately decrease weight by 40 lbs and go to failure.  

#8  Hand Release Pushup - 50 reps

SHOULDERS          1/19/13

#1  Do 1 round of:

      Plate Front Raise - 1 minute
      DB Reverse Fly - 1 minute

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

      #2 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.

#3  Standing BB Shoulder Press

      Every 30 seconds, do 3 reps of shoulder press.  Do 10 total sets.
      Be sure to completely lock out the weight overhead on each rep. 
      Try to use the same weight for all sets. 

LEGS          1/18/13

#1  BB Squat Clean and Jerk      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  This is 3 rounds.  
      Round 1 has a 3 minute time limit.
      Round 2 has a 6 minute time limit.
      Round 3 has a 9 minute time limit.

      The round is over when you either complete all the exercises, or you reach the time
      limit for that round.
      Start each round with exercise A.
      Rest 2 minutes between rounds.

      A) BB Front Squat (with a 3 second PAUSE at the bottom of each rep) - 5 reps
      B) Run 200 meters
      C) BB Burpee - 10 reps
      D) Double Leg Hop - 25 meters
      E) Goblet Squat - 15 reps
      F) Tire Pull (with 50 lbs in tire) - 25 meters
      G) DB Thruster - 20 reps
      H) Suicide on the 50 meter course - 1 rep

BACK          1/16/13

#1  BB Row - 1 minute (recommended weight is 135 lbs)

#2  Do 3 rounds of:

      Vertical (12 to 6) Sledgehammer VS Tire - 30 seconds per side
      Strict Weighted Pullup - 6 reps
      BB Squat Clean - 2 reps (pull from the floor)
      BB Hang Squat Clean - 2 reps (pull from knee height)
      BB Hip Squat Clean - 2 reps (pull from the hip height)
      Cable Row - 15 reps

      Rest between rounds.  For the cleans, focus on hip extension.  Try to get up as 
      tall as you can with fully extended hips and straight arms, before you 
      aggressively pull yourself under the bar.  

#3  BB Deadlift - 1 minute (recommended weight is 225 lbs)

CHEST          1/15/13

#1  BB Floor Press (2 second PAUSE at the bottom of each rep)      3-3-3-3-3 reps

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

#2  EZ Curl Bar Nosebreaker      25-20-15 reps

      This is 3 sets.  Rest between sets.

#3  Do 2 rounds of:

      BB Bench Press (Close Grip, 1.5 REP) - 5 reps
      EZ Curl Bar Pullover - 10 reps
      Close Grip Pushup (thumbs about 2" apart) - 20 reps

      Rest between rounds.
      For the close grip bench press, have your index fingers just touching the smooth
      part of the bar.  There is no hand release for the close grip pushup.

#4  Do 2 rounds of:

      Squat Box Jump - 1 minute
      DB Incline Press - 1 minute
      REST - 1 minute
      BB Bench Press (NO TOUCH) - 10 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.

      For the NO TOUCH  BB Bench Press, don't let the bar touch your chest at
      the bottom of each rep.  Keep the bar about 1" - 3" off your chest at the bottom
      of each rep.

      

SHOULDERS          1/13/13

#1  BB Shoulders to Overhead - 15 reps

      You can press it, push press it, or jerk the weight overhead.  You pick the weight.
      This is one set.  Get thoroughly warmed up before you start #1.  

#2  Do 3 rounds of:

      Behind the Neck BB Split Jerk - 1 rep
      Standard BB Split Jerk - 4 reps

      Start with a weight you can easily manage and then increase weight each round.
      Rest between rounds.  
      
#3  At the start of every EVEN minute, do:

      BB Standing Shoulder Press - 4 reps (pause for 2 seconds at the top of each rep)
      BB Sumo High Pull - 8 reps
      DB Reverse Fly - 12 reps

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

LEGS          1/12/13

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

      Romanian Deadlift - 5 reps
      Hip Clean - 5 reps
      Standing Clean Grip Shoulder Press - 5 reps
      Hang Clean - 5 reps
      Behind the Neck Clean Grip Shoulder Press - 5 reps
      Front Squat (with a 3 second PAUSE at the bottom of each rep) - 5 reps

      Rest a minute or so between rounds.

#1  BB Squat Clean      1-1-1-1-1 rep

      We are going for a 1 Rep Max here.  We will post our results.
      Start with a weight you can easily manage and then add weight each set.  

#2  Do 1 round of:

      BB Squat - 15 reps
      Fireman's Carry - 100 meters
      BB Squat - 12 reps
      Burpee Broad Jump - 50 meters
      BB Squat - 9 reps

#3  Every minute, on the minute, run a 100 meter shuttle.  Do 8 reps.

      Starting at the 25 meter line, run 25 meters, turn, run 50 meters, turn, and run
      25 meters.  Each rep starts at the 25 meter line. 

BACK          1/10/13

#1  Standing Broad Jump - Best of 3 attempts

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

#2  BB Clean Grip Deadlift      5-5-5-5 reps

      Slow and controlled, with perfect form.  
      3 seconds on the way up, and 3 seconds on the way down.
      Start with 90% of your clean 1RM.  You can stay with that 
      weight, or increase weight each set.

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

      Strict Pullup - 8 reps
      American Kettlebell Swing - 20 reps
      BB Row - 8 reps
      Double Under - 20 reps
      High Knee Power Skip - 50 meters
      Sprint - 50 meters

      #3 is continuous work.  

      Results for the standing broad jump:

      Rob Tijerina - 7' 9"
      Carlo Anguiano - 7' 10"
      Scott Johnson - 8' 8"
      Troy Etheredge - 8' 6"
      James Garee - 8' 10" (with no warmup, and wearing Levi's)

CHEST          1/9/13

#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.

      Rest between sets.  We will post our results.

#2  Hand Release Pushup

      At the start of the first minute, do 10 hand release pushups.
      At the start of the second minute, do 11 hand release pushups.
      Continue to add one 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.

#3  BB Bench Press with ISOMETRIC PAUSE      2-2-2-2 reps

      When you pause at the bottom of each rep for FIVE SECONDS, the bar is not
      touching your chest.  Keep the bar at least an inch or two from your chest.
      Go as heavy as you can.  Rest between sets.

#4  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 BB Thruster.

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

      Results for 225 lbs to failure:

      Rob Tijerina - 9 reps at 225 lbs, 16 reps at 175 lbs
      Carlo Anguiano - 9 reps at 225 lbs, 17 reps at 175 lbs
      Troy Etheredge - 12 reps at 225 lbs, 1 rep at 275 lbs
      Scott Johnson - 7 reps at 225 lbs, 14 reps at 175 lbs
      Tyson Poindexter - 23 reps at 225 lbs, 12 reps at 275 lbs
      Brian Oehler - 17 reps at 225 lbs, 6 reps at 275 lbs

SHOULDERS          1/7/13

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

      Standing BB Shoulder Press - 10 reps
      Snatch Grip Behind the Neck Push Press - 10 reps
      Snatch Drop - 5 reps
      Overhead Squat - 5 reps

      Rest about a minute between rounds. 

#1  Standing BB Shoulder 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 add weight each set.  We will post our results.

#2  Do 1 round of:

      Handstand Pushup - Max Reps (we will post results for handstand pushups)
      Plate Pull - 80'
      Seated DB Shoulder Press - 20 reps

#3 Do 10 rounds of:

      DB Lateral Raise - 20 seconds
      REST - 10 seconds

LEGS          1/6/13

#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 - 20 reps
      Hand Release Pushup - 20 reps
      BB Deadlift - 10 reps (at 65% of your 1RM)
      Pullup - 20 reps (kipping or strict)
      Burpee - 20 reps
      BB Ground to Overhead - 10 reps (135 lbs)

      Rest between rounds.  

      Results for BB Squat 1 Rep Max:

      Carlo Anguiano - 365 lbs
      Scott Johnson - 255 lbs
      Rob Tijerina - 255 lbs
      Chris Moren - 255 lbs
      Don Starr - 220 lbs
      Tyson Poindexter - 445 lbs
      

BACK          1/4/13

#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  Do 2 rounds of:

      Toes to Bar - 15 reps
      DB Thruster - 15 reps
      BB Row (overhand grip) - 15 reps

      Rest between rounds. 

      Results for the weighted pullup and max reps of unweighted strict pullup:

      Rob Tijerina - 100 lbs, 28 reps

CHEST          1/3/12

#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 increase weight each set.  We will post our results.

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

      Set 1 - Put 80% of your new 1RM on the bar and do as many complete reps as you
      can.  Then, with the help of a 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  Do 1 round of:

      DB Reverse Fly 
      Standing DB Shoulder Press
      Goblet Squat
      DB Incline Press
      24" Box Jump
      Hand Release Pushup
      Plank (elbows and toes)
      BB Burpee

      Perform each exercise for 60 seconds and then immediately switch to the next
      exercise.  #3 is continuous work.  

      Results for the 1RM BB Bench Press:

      Carlo Anguiano - 290 lbs
      Rob Tijerina - 280 lbs
      Scott Johnson - 265 lbs
      Troy Etheredge - 280 lbs
      Tyson Poindexter - 345 lbs
      Mike Heeney - 335 lbs
      Matt Jackson - 325 lbs
      Chris Moren - 275 lbs