BACK          2/27/13

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

      BB Row      3-6-9-12-15-18 reps......
      Double Under      3-6-9-12-15-18 reps.....

      Do 3 rows, then 3 double unders, then 6 rows, then 6 double unders, etc.
      If you complete the round of 18 reps, move on to 21 reps, then 24, etc.
      #1 is continuous work.

#2  Do 4 rounds of:

      Air Squat - 20 reps
      Pullup (kipping or strict) - 14 reps
      BB Clean Grip Deadlift - 6 reps

      Rest between rounds.  

CHEST          2/26/13

#1  Sprint 25 meters - 10 reps

      Run 1 sprint every 30 seconds.  
      Effort level is:  Rep 1 - 60%, Rep 2 - 70%, Rep 3 - 80%, Rep 4, 5, and 6 - 90%
      Rep 7, 8, 9, and 10 - 100%

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

      Pause for 2 seconds at the bottom of each rep.  Don't let the bar touch your chest at the
      bottom of the rep.  Keep the bar about 1 - 3" from your chest.  
      We are going for a 3 Rep Max.  Start with a weight you can easily manage and then
      add weight each set.  We will post our results.

#3  Hand Release Pushups - 100 reps

      Break this into as many sets as you need to.  Just try to finish all the reps as quickly 
      as you can.  

#4  Do 3 rounds of:

      BB Bench Press - 4 HALF REPS
      BB Bench Press - 1 full rep
      BB Bench Press - 4 HALF REPS
      BB Bench Press - 1 full rep
      DB Nosebreaker - 15 reps

      Rest between rounds.  The HALF REPS are the bottom half of the range of motion.
      Move the bar with control, try not to bounce the bar off your chest.  Go as heavy
      as you can.

#5  Start a timer.  This is one round.  

      Minute 0:00 - 2:00 - Run as far as you can on the 50 meter course
      Minute 2:00 - 4:00 - Establish a BB Bench Press 1 Rep Max
      Minute 4:00 - 5:00 - Plate Pull 40 feet (you should have time to spare on this one)
      Minute 5:00 - 6:00 - Max Reps of Burpees

      We will post our distance for the run, our lbs for the bench press, and number
      of reps for burpees.

      Results for isometric pause 3RM and results for #5:
      Troy Etheredge - 245 lbs 3RM  /  450 meters, 250 lbs (1RM), 20 burpees for #5
      Rob Tijerina - 245 lbs 3RM  /  425 meters, 260 lbs (fail), 19 burpees for #5
      Don Starr - ? lbs 3RM  /  475 meters, 155 lbs (fail), 10 burpees for #5
      Scott Johnson - 205 lbs 3RM  /  475 meters, 225 lbs (1RM), 20 burpees for #5
      Carlo Anguiano - 245 lbs 3RM  /  425 meters, 245 lbs (1RM), 20 burpees for #5
      Jason Bryant - 215 lbs 3RM

SHOULDERS      2/24/13

#1  This is 5 rounds.

      R1 - do all five exercises (a, b, c, d, e)
      R2 - do a, b, c, and d
      R3 - do a, b, and c
      R4 - do a and b
      R5 - do a

      a) Seated DB Shoulder Press - 10 reps
      b) DB Lateral Raise - 15 reps
      c) Cable Row - 20 reps
      d) DB Thruster - 25 reps
      e) Double Under - 30 reps

      Rest 2 minutes between rounds.  
      Immediately after you finish Round 5, start a timer.  You have 3 minutes from
      the completion of Round 5 to establish a 3RM for Standing BB Shoulder Press.
      We will post our results for the 3RM.  

      Results for the standing BB shoulder press 3RM at the end of Round 5:
      Scott Johnson - 115 lbs
      Troy Etheredge - 115 lbs
      Jason Bryant - 135 lbs

LEGS          2/23/13

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

      Romanian Deadlift - 5 reps
      Good Morning - 5 reps
      Back Squat with a 3 second pause at the bottom of each rep - 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 Deadlift (NO TOUCH)      4-4-4-4 reps

      Keep the BB from touching the floor at the bottom of each rep.  Try to keep the bar
      about 1 - 3" off the floor at the bottom.  3 SECONDS to lower the weight, and then
      1 SECOND on the way up.  Start with a lighter weight and then ADD WEIGHT
      EACH SET.  Rest between sets.  

#2  Do 1 round of:

      BB Back Squat (no pause) - 15 reps
      Farmer's Walk - 100 meters with two 45 lb plates
      BB Back Squat (no pause) - 11 reps
      Run 200 meters
      BB Back Squat (no pause) - 7 reps

#3  BB Hang Squat Clean (with a 3 second pause) and Split Jerk      2-2-2-2 reps

      Start with a lighter weight and then ADD WEIGHT EACH SET.
      Pause for 3 seconds at the bottom of each rep of the clean.
      Rest between sets.

#4  Do 1 round of:

      24" Box Jump - 25 reps
      Air Squat - 25 reps
      Hand Release Pushup - 15 reps
      Pullup - 15 reps
      BB Burpee - 5 reps
      BB Front Squat with a 3 second PAUSE - 5 reps

      
      
      

BACK          2/21/13

#1  Depth Jump With Lateral Movement - 12 reps

      a) Step off an 18" box.

      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 after each rep, and do the next rep.  Be as explosive as 

      possible with each rep.

#2  Strict Weighted Pullups

      Start with 33% of your 1RM and do a set of 5 reps.  Add 10 lbs per set, and keep

      doing sets of 5 reps until you fail.  On the set you fail, put the weight down and

      immediately do one set of strict unweighted pullups to failure.  Rest between sets.

#3  In 12 minutes, do as many rounds as possible of:

      Tire VS Sledgehammer (Vertical Swing) - 30 seconds RH, 30 seconds LH

      Clean Grip Deadlift - 3 reps (5 seconds on the way up, 5 seconds on the way down)

      Plate Pull - 40 feet

      BB Row - 10 reps

      Plate Front Raise - 15 reps

      Cable Row - 20 reps

      

CHEST          2/20/13

#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 (upward) 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 55% OF YOUR 1RM.

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

      We are going for a 3 Rep Max here.  Start with a weight you can easily manage and
      then add weight each set.  Make sure the bar comes to a complete stop on the rack
      at the bottom of each rep.  Don't bounce the bar off the rack.  
      Rest between sets.  We will post our results.

#3  Do 3 rounds of:

      BB Thruster - 10 reps
      Kettlebell American Swing - 15 reps
      DB Incline Bench Press - 20 reps
      EZ Curl Bar Nosebreaker - 15 reps
      EZ Curl Bar Pullover - 10 reps

      Rest between rounds.

#4  This is 2 rounds:

      R1 - Burpee - 20 reps
              BB Incline NO TOUCH - go to failure with 50% of your flat bench 1RM

      R2 - Burpee - 15 reps
              BB Incline NO TOUCH - go to failure with 55% of your flat bench 1RM

      Rest between rounds.  For the BB Incline, don't touch the bar to your chest
      at the bottom of each rep.  Keep the bar about 1 - 3" from your chest at the
      bottom of each rep.  

      Results for the BB Power Rack Bench Press 3 Rep Max:
      Troy Etheredge - 235 lbs
      Carlo Anguiano - 235 lbs
      Rob Tijerina - 235 lbs
      Scott Johnson - 225 lbs

SHOULDERS          2/18/13

#1  Standing BB Shoulder Press 

      Every minute, on the minute, do 5 reps.  Do 8 total sets.
      PAUSE for 2 seconds at the BOTTOM and the TOP of every rep.

#2  This is 4 rounds.
      Round 1 is two minutes
      Round 2 is four minutes
      Round 3 is six minutes
      Round 4 is 8 minutes

      Start each round with push press.  If you complete all the exercises before the
      end of the time limit, start back at push press again.  Work until you reach the
      time limit for each round.  
      Rest 2 minutes between rounds.  

      BB Push Press - 10 reps
      BB Sumo High Pull - 15 reps
      DB Lateral Raise - 20 reps
      Goblet Squat - 20 reps
      Double Leg Hop - 25 meters
      Bear Crawl - 25 meters
      Double Under - 30 reps
      

LEGS          2/17/13

#1  Do 3 rounds of:

      BB Snatch Grip Push Press - 3 reps
      BB Overhead Squat (with a 2 second PAUSE at the bottom of each rep) - 3 reps

      Start with a lighter weight and then increase weight each round.
      Rest between rounds.

#2  Do 4 rounds of:

      BB Squat Clean (pull from the floor) - 1 rep
      BB Hang Clean (pull from knee height) - 1 rep
      BB Hip Clean (pull from hip height) - 1 rep

      Start with a lighter weight and then work up to a Max.  We will post 
      our results.  Rest between rounds.

#3  Do 2 rounds of:

      BB 3-position Clean Grip Deadlift - 4 reps
      Run 200 meters and Carry Stuff - 1 rep
      Jump Squats  - to Failure

      Rest between rounds.  
      For the 3-position deadlift, the bar stops at 3 different positions during each rep.
      PAUSE for 1 second as soon as the bar breaks contact with the ground (when the
      weights are about 1-3" off the ground), then PAUSE for one second at knee height,
      and then stand all the way up with the weight.  Do a practice set or two with a 
      light weight, before you start the rounds.

      For the 200 meter run and carry stuff, put a 45-pound plate and a 45-pound DB
      at the 50 meter line.  From the start line, run to the 50 meter line, grab either the
      DB or the plate, and bring it back to the start line.  Repeat for the remaining object.

      For the jump squats, the reps must be continuous.  As soon as you pause at the bottom
      or the top of a rep, even for a moment or two, your set is over.  You have to stay
      in constant motion for the reps to count.  

#4  BB Squat with a 2 second PAUSE at the bottom of each rep      3-3-3 reps

      We are going for a 3 Rep Max.  Start with a weight you can easily manage and then
      increase weight each set.  We will post our results.  Rest between sets.

      Results for the clean max and the BB Squat 3RM:

      Troy Etheredge - 155 lbs, 200 lbs
      Scott Johnson - 165 lbs, 200 lbs
      Rob Tijerina - 165 lbs, 200 lbs
      Don Starr - 105 lbs, 165 lbs
      Jason Bryant - 195 lbs, 275 lbs
      Carlo Anguiano - 165 lbs, 255 lbs

      

BACK          2/15/13

#1  Cable Row - 10 reps

      One set.  PAUSE for 2 seconds at the "top" of each rep (the point where the 
      handle is at your stomach)

#2  Every minute, on the minute, do 7 pullups.  
      Every minute, on the half-minute, do 7 reps of DB Thruster.

      It should look like this:
      0:00 - pullup - 7 reps
      0:30 - DB Thruster - 7 reps
      1:00 - pullup - 7 reps
      1:30 - DB Thruster - 7 reps
      ......continuing this pattern until you have done 7 sets of each exercise.
      For pullups, CHANGE YOUR GRIP EVERY SET.  You can do overhand, 
      underhand, alternating, close grip, normal grip, wide grip, etc. 
      Try to do strict pullups, but kip if you need to.  

#3  Cable Row - 10 reps

      One set.  Same PAUSE as #1.

#4  Do 3 continuous rounds of:

      Run 200 meters
      BB Romanian Deadlift - 3 reps
      BB Hip Clean - 3 reps

      Load for Romanian Deadlift and Hip Clean is 65% of your 1RM clean.  

CHEST          2/14/13

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

      Set 1 - 5 reps at 65% of your 1RM

      Set 2 - 4 reps at 70% of your 1RM

      Set 3 - 3 reps at 75% of your 1RM

      Set 4 - 2 reps at 80% of your 1RM

      Set 5 - 1 rep at 85% of your 1RM

      Rest between sets.

#2  BB Bench Press NEGATIVE 

      Set 1 - 2 reps at 95% of your 1RM

      Set 2 - 1 rep at 105% of your 1RM

      Rest between sets.  Lower the weight as slowly as you can and then have your

      training partner help you return to the start position and to rerack it.  

#3  Do 3 rounds of:

      Air Squat - 20 reps

      Pullup - 10 reps

      Burpee - 20 reps

      Toes to Bar - 10 reps

      BB Floor Press (with a 2 second PAUSE at the bottom of each rep) - 5 reps

      Rest between rounds.

#4  You have 2 total minutes to:

      Run a suicide for time on the 50 meter course, and then

      do as many Hand Release Pushups as you can.

      We will post our results for suicide time and number of pushups.  

      Results for the suicide and hand release pushups:

      Carlo Anguiano - 0:58 suicide, and 33 pushups
      Rob Tijerina - 1:06 suicide, and 39 pushups
      Scott Johnson - 0:50 suicide, and 28 pushups (I did this workout on a travel to 
      Station 11, and my time seems a little too fast, so I'm thinking my 50 meter 
      course was a little short.)

SHOULDERS          2/12/13

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

      Hang Muscle Snatch - 5 reps
      Snatch Grip Push Press - 5 reps
      Snatch Drop - 5 reps
      Overhead Squat (no pause) - 5 reps

#1  Standing BB Shoulder Press - 15 reps 
      
      As heavy as you can.  Be sure to completely lock out, at the top of each rep.

#2  Do 8 rounds of:

      DB Lateral Raise - 20 seconds
      REST - 10 seconds

#3  Do 2 rounds of:

      Partner Wheelbarrow - 25 meters
      Sprint - 75 meters (from the 25 meter line to the 50, and back to the start line)
      DB Reverse Fly - 20 reps

      Rest between rounds.

#4  Medicine Ball Wall Ball - 90 seconds

#5  Standing BB Shoulder Press - 15 reps

      As heavy as you can.  Be sure to completely lock out, at the top of each rep.

LEGS          2/11/13

#1  Do 5 sets of:

      BB Front Squat (with a 2 second PAUSE at the bottom of each rep) - 3 reps
      BB Split Jerk - 1 rep

      Start with a weight you can easily manage and then increase weight each set.
      Go straight from the squat to the split jerk without setting the bar down.  
      Rest between sets.  

#2  Every 20 seconds, do 1 rep of BB Squat Clean at 70% of your 1RM.
      Do 10 total reps.  Your last set starts at 3 minutes.
      When you finish your last clean, then immediately:

      Run 1000 meters on the 50 meter course.  The goal is to run it in less than 4:30.
      If you run each 100 meter split in 27 seconds, you will finish right at 4:30.

#3  Every minute, on the minute, do 5 reps of Ground to Overhead (recommended
      weight is 135 lbs).  Do 5 total sets.  
      When you finish your last ground to overhead, then immediately do:

      Double Under - 50 reps

BACK          2/9/13

#1  BB Row

      Set 1 - Target is 8 complete reps, but do as many complete reps as you can.  Then
      when you can't do any more complete reps, do 2 partial reps.  Then IMMEDIATELY
      decrease weight and now your target is 4 complete reps.  Again, do as many complete
      reps as you can, and then do 2 partial reps.  Work hard on the partial reps!!!

      Rest

      Set 2 - Repeat Set 1

#2  Pullup      1-2-3-4-5-6-7-8-9-10 reps
      24" Squat Box Jump      10-9-8-7-6-5-4-3-2-1 rep

      #2 is continuous work.  Do 1 pullup, then 10 squat box jumps, then 2 pullups, 
      then 9 squat box jumps, etc.  Start with strict pullups.  Switch to kipping
      pullups when you need to.  The squat box jump is when you stand in front of
      the box, do an air squat, and then as you are coming up from the bottom 
      position, jump onto the box.  Make sure you stand all the way up on the box,
      at the top of each rep.

#3  BB Deadlift      20 reps

      This is one set and go as heavy as you can.  

CHEST          2/8/13

#1  Every 90 seconds, for 4 rounds, do:

      High Knee Power Skip - 50 meters
      Sprint - 50 meters
      Hand Release Clapping Pushup - 7 reps

      The rounds start at 0:00, 1:30, 3:00, and 4:30.  For the hand release clapping
      pushup,  the bottom position is just like a normal hand release pushup.  At the 
      top position, you clap your hands together.

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

      Pause for 2 seconds at the bottom of each rep, keeping the bar 1" - 3" off your chest.
      Do one or two sets for feel and to figure out what weight to use.   Then do 4 sets as 
      heavy as you can.  Rest between sets.  

#3  Do 2 rounds of:

      BB Nosebreaker - 20 reps
      REST - 1 minute
      BB Bench Press (NO PAUSE) - 10 reps

      Rest between rounds.

#4  Do 2 rounds of:

      Burpee - 5 reps
      BB Hang Squat Clean - 5 reps
      BB Standing Shoulder Press - 5 reps
      BB Front Squat - 5 reps
      Close Grip Pushup (thumbs about 2" apart) - 20 reps

      Rest between rounds.  Try to do all three BB exercises without releasing the bar.  

SHOULDERS      2/6/13

#1  BB Shrug - With a partner, complete 100 total reps at 275 lbs (recommended weight).
      The 100 reps is the total for the two partners together.  So each partner does about 50
      reps.  If Partner A does a few more reps than Partner B, that is OK.  As long as the
      total is 100.  Divide up the reps however you want.  Work as quickly as you can.  

#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 begin, decide what number "x" is going
      to be.  Pick a number that challenges you.  The goal is to get the same number of reps
      for each set.

#3  Every two minutes, for 4 rounds, do:

      DB Thruster - 20 reps
      Run 100 meters in less than 20 seconds

      The 4 rounds will start at 0:00, 2:00, 4:00, and 6:00.

LEGS          2/5/13

      As part of your warmup, with an unweighted barbell, do 3 rounds of:

      Snatch Grip Push Press - 6 reps
      Overhead Squat (NO PAUSE) - 6 reps
      Snatch Drop (NO PAUSE) - 3 reps

      Rest for roughly one minute between rounds.

#1  BB Squat (with a 2 second PAUSE at the bottom of each rep)      2-2-2-2-2 reps

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

#2  Burpee - 60 seconds
      BB Squat (NO PAUSE) at 75% of your Squat 1RM - 60 seconds 
      REST - 60 SECONDS
      Double Under - 60 seconds 
      BB Squat (NO PAUSE) at 65% of your Squat 1RM - 60 seconds 
      REST - 60 SECONDS
      Toes to Bar - 60 seconds
      BB Squat (NO PAUSE) at 55% of your Squat 1RM - 60 seconds 

      You can rack the BB as often as you need to for the sets of barbell squats.  The weight
      is probably going to be too heavy to do continuous reps for a minute.  Just get as 
      many reps as you can for that minute, with perfect posture and technique. 
      

BACK       2/3/13 

This workout is for Sunday (posting early because I am out of town this weekend).  

#1  BB Row      2-2-2-2-2 reps

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

#2  A) Cable Row - 15 reps
      B) 24" Box Jump - 20 reps
      C) Pullup - 25 reps
      D) Burpee - 30 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

      Rest 1 minute between rounds.

CHEST          2/2/13

#1  BB Bench Press (NO PAUSE)      8-6-4-2 reps

      At the end of each set, do 2 NEGATIVE reps (lower the weight as slowly as
      you can to your chest).  Have a spotter help you get the bar back up to lockout
      after each negative rep.  Rest between sets.

#2  Do 2 rounds of:

      BB Incline (NO PAUSE, NO CHEST TOUCH) - 5 reps
      Air Squat - 25 reps
      Stability Ball DB Alternating Chest Press - 15 reps (per side)

      Rest between rounds.  For the BB Incline, keep the bar about 1" - 3" off your
      chest at the bottom of each rep.

#3  Start a timer.  You have 3 minutes to establish a 5 Rep Max for BB Floor Press

     PAUSE for 2 seconds at the bottom of each rep.  

#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