SHOULDERS          4/1/13

#1  Do 1 round of:

      Plate Front Raise - 1 minute
      DB Reverse Fly - 1 minute
      DB Seated Shoulder Press - 12 reps

#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  Do 1 round of:

      Standing BB Shoulder Press - 12 reps
      REST - 60 seconds
      Standing BB Shoulder Press - 9 reps
      REST - 60 seconds
      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.

LEGS          3/31/13

#1  BB Squat Clean

      Every 30 seconds, do 1 rep.  Do 6 total reps.  Start at 60% of your clean 1RM and 
      then add 10 lbs to each set. Your last rep starts at 2:30.  For example,
      if your 1RM is 200, you would do:  0:00 seconds - 1 rep at 120, 0:30 seconds - 1 rep
      at 130, 1:00 minute - 1 rep at 140, etc.

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

#3  Do 3 rounds of:

      BB Front Squat (NO pause) - 4 reps
      BB Jerk - 1 rep

      Rest between rounds.  Go as heavy as you can with good technique.  For the front
      squat, try to keep your elbows UP and OUT (away from your midline).
      This will help you maintain your posture, and keep the bar racked in the proper 
      position.  

#4  This is 5 rounds.

      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. 

      A) DB Thruster - 12 reps
      B) 3 Position Clean Grip Deadlift - 4 reps
      C) 24" Box Jump - 24 reps
      D) BB Squat with a 2 second PAUSE at the bottom of each rep - 4 reps
      E) Jump Squat - 36 reps

      For the 3-position clean grip 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 1 second at 
      knee height, and then stand all the way up with the weight.

      Results for running as far as you can in 60 seconds, on the 50 meter course:
      Troy Etheredge - 315 meters
      Don Starr - 290 meters
      Rob Tijerina - 300 meters
      Bob Vickery - 287 meters
      Scott Johnson - 310 meters

BACK          3/29/13

#1  BB Row

      Every 20 seconds, do 3 reps.  The sets begin at 0:00 seconds, 0:20 seconds,
      0:40 seconds, 1:00 minute and 1:20.  One round equals 15 total reps.  You
      will do 2 rounds.  Rest between rounds.  Try to use the same weight for all
      reps.  Use a weight that is HEAVY, but you are able to complete all reps with
      PERFECT form.

#2  Every minute, on the minute, do:  BB Deadlift (at 60% of your 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 9 minutes and 30 seconds. 

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

#3  Do 2 rounds of:

      BB Hip Clean - 5 reps
      BB Thruster - 10 reps
      Cable Row - 15 reps
      DB Reverse Fly - 20 reps
      Double Under - 25 reps

      Rest between rounds.  Try to use the same weight and same bar for the hip clean
      and thruster.

CHEST          3/28/13

#1  Close Grip BB Floor Press (index fingers just touching the smooth part of the bar)

      Start with 2 reps at 65% of your BB Bench Press 1RM.
      Make sure the bar comes to a complete stop at the bottom of each rep.  
      CONTINUE TO DO SETS OF 2 REPS, ADDING 10 LBS PER SET, UNTIL
      YOU FAIL.  Once you fail, you are done with #1.
      Rest between sets.

#2  Do 2 rounds of:

      Tire Pull (walking backward, pulling tire with 50 extra lbs in it) - 50 meters
      Plate Front Raise - 20 reps
      BB Bench Press (NO chest touch, NO pause) - 10 reps

      Rest between rounds.

#3  Do 2 rounds of:

      Jump Squat - 1 minute
      EZ Curl Bar Nosebreaker - 1 minute
      REST - 1 minute
      BB Bench Press with a 2 second PAUSE at the bottom of each rep - 6 reps

      Rest between rounds.  

      

SHOULDERS          3/26/13

#1  BB Split Jerk      1-1-1-1-1 rep

      Start with 65% of your 1RM and then try to increase weight each set.  
      Rest between sets.

#2  This is 3 rounds.
      Round 1 is three minutes.
      Round 2 is five minutes.
      Round 3 is seven minutes.

      Start each round with the Standing BB Shoulder Press.  If you complete all the exercises  
      before the end of the time limit, start back at BB Shoulder Press again.  WORK UNTIL  
      YOU REACH THE TIME LIMIT FOR EACH ROUND.  
      Rest 2 minutes between rounds.  

      Standing BB Shoulder Press (1.5 REP) - 5 reps
      BB Row - 10 reps
      DB Thruster - 15 reps
      DB Lateral Raise - 15 reps
      Close Grip Pushup (tips of your thumbs 2" apart) - 15 reps
      Toes to Bar - 10 reps

LEGS          3/25/13

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

      Rest between sets.  Start with a weight you can easily manage, and then
      try to increase weight for set 2, and again for set 3.

#2  Every minute, on the minute, do 5 reps of BB Ground To Overhead 

      Do 5 sets.  Recommended weight is 135 lbs.

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

      Rest between sets.  Start with a weight you can easily manage, and then
      try to increase weight for set 2, and again for set 3.

#4  On the 50 meter course, run 800 meters in less than 3:45

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

      Rest between sets.  Start with a weight you can easily manage, and then
      try to increase weight for set 2, and again for set 3.

#6  Air Squat - 100 reps

BACK          3/23/13

#1  Stand on the Band BB Deadlift      5-5-5-5 reps

      There is a demo for this on the Exercise Demo page.
      Start with a light weight and then try to add weight each set.
      We are trying this one out for the first time, so don't go super heavy.
      Rest between sets.

#2  BB Row - Do as many reps as you can in 2 minutes, with 135 lbs.

#3  Do 2 rounds of:

      Run 200 meters
      American Kettlebell Swing - 20 reps
      Strict Pullup - 12 reps

      #3 is continuous work.  No rest between rounds.  

#4  Do 10 rounds of:

      DB Reverse Fly - 20 seconds
      REST - 10 seconds

CHEST          3/22/13

#1  Do 1 round of:

      Goblet Squat - 25 reps
      Hand Release Pushup - 25 reps
      Medicine Ball Wall Ball - 25 reps
      Double Under - 25 reps

#2  BB Bench Press WITH BANDS (no pause)

      Every 15 seconds, do 3 reps.  The sets begin at 0:00 seconds, 0:15 seconds, 
      0:30 seconds, 0:45 seconds, and 1 minute.  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.   
      The objective here is BAR SPEED, so if the bar is moving slowly 
      during any of the reps, the weight is too heavy. 

#3  Repeat #1

#4  BB Power Rack Bench Press      7-5-3 reps

      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.  Try to set up the rack so the bar is about 1-3" off your chest at the 
      bottom of the rep.  Go as heavy as you can.   

#5  Repeat #1    

SHOULDERS          3/20/13

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

      Standing Shoulder Press - 5 reps
      Push Press - 5 reps
      Split Jerk - 5 reps
      Snatch Grip Push Press - 5 reps
      Snatch Drop - 5 reps
      Overhead Squat (NO pause) - 5 reps

      Rest about 1 minute between rounds.

#1  Depth Jump with Lateral Movement - 12 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  Do 3 rounds of:

      BB Overhead Squat (NO pause) - 5 reps (as heavy as you can with good technique)
      Plate Front Raise - 10 reps
      DB Push Press - 15 reps
      Hand Release Pushup - 20 reps
      DB Lateral Raise - 25 reps
      Jump Squat - 30 reps
     
      Rest between rounds. 

     

LEGS          3/19/13

#1  BB Squat

      Start a timer:
      When you start the timer, and also at 1:00, 2:00, 3:00, and 4:00 minutes, 
      do 2 reps with a 2 second PAUSE at the bottom of each rep.
      When the timer hits 5:00, do as many reps (NO pause) as you can in one minute.
     
      The load is 70% of your 1RM, for ALL sets.  

#2  Do 2 rounds of:

      BB Hang Clean - 5 reps
      BB Push Press - 5 reps
      BB Front Squat - 5 reps (NO pause)
      Pushup (1.5 REP) - 10 reps (there is no hand release)

      Rest between rounds.  Try to complete the first 3 exercises without setting the 
      bar down.  

#3  Do 2 rounds of:

      Burpee Pullup - 15 reps
      Run 200 meters in less than 40 seconds
      BB Deadlift - 10 reps at 70% of your deadlift 1RM

      Rest between rounds.  
      

BACK          3/17/13

#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.  5 SECONDS to lower the weight, and
      then 1 SECOND on the way up.  Start with a lighter weight and then ADD
      WEIGHT EACH SET.  Each rep starts and finishes at the TOP position.
      Rest between sets. 

#2  Do 1 round of:

      Strict Weighted Pullup to Failure (recommended weight is 40 lbs)
      Suicide on the 50 meter course - 1 rep
      Strict Weighted Pullup to Failure (recommended weight is 20 lbs)
      24" Box Jump - 20 reps
      Strict Unweighted Pullup to Failure

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

      #3 is continuous work.  Do 1 rep of BB Row, then 10 burpees, then 2 reps of
      BB Row, then 9 burpees, etc.
      Recommended weight for BB Row is 135 lbs.

CHEST          3/16/13

#1  BB Bench Press WITH BANDS (no pause)      3-3-3-3-3 reps

      Start with a weight you can easily manage and then add weight each set.
      There is a tab at the top of the home page that gives an explanation of the bands
      and how to set them up for bench press.  This is the first time we have used the
      bands, so be careful and use a spotter!

#2  Start a timer:

      When you start the timer - do 20 burpees and 6 reps of Standing BB Shoulder Press 
      At 2:00 minutes - do 20 hand release pushups and 6 reps of BB Push Press 
      At 4:00 minutes - do 20 DB Incline Presses and 3 reps of BB Split Jerk 

      Try to use the same weight on the barbell for all 3 exercises.  
      The faster you work, the more time you will have to rest before the start of the next
      even minute.  

#3  BB Bench Press with a 2 second PAUSE at the bottom of each rep - 10 reps

      This is one set.  10 reps is your target, but keep doing reps until you fail.  

#4  Do 2 rounds of:

      BB Incline Bench Press (no pause and no chest touch) - 8 reps
      Run 100 meters in less than 20 seconds
      DB Stability Ball Alternating Chest Press - 16 reps

      Rest between rounds.  

      

SHOULDERS          3/14/13

#1  Every minute, on the minute, for 5 sets, do:

      BB Push Press - 8 reps

      Try to use the same weight for all 5 sets.

#2  Standing BB Shoulder Press      7-5-3 reps

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

#3  Do 2 rounds of:

      BB Thruster - 1 minute
      DB Lateral Raise - 1 minute
      Squat Box Jump (18" box) - 1 minute 
      DB Reverse Fly - 1 minute
      Plate Pull - 80 feet

      Rest between rounds.  For the squat box jump, go into a full squat at the bottom
      of each rep, and then in one motion, come up out of the squat and jump onto the
      box.  

LEGS          3/13/13

As part of your warmup, with an unweighted BB, 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 about a minute between rounds.

#1  BB Clean (with a 2 second pause at the bottom of the rep) and Jerk      1-1-1-1-1 rep

      Start with 70% of your clean and jerk 1RM, and then try to increase weight each set.
      Rest between sets.  

#2  BB Squat      15-10-5 reps

      Rest between sets.  

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

      Clean Grip Deadlift - 5 reps
      Front Squat - 5 reps
      Kipping Pullup - 10 reps
      BB Sumo High Pull - 10 reps
      Hand Release Pushup - 15 reps
      Air Squat - 15 reps

      Use the same bar and same weight for the deadlift and front squat.

      
      

      

BACK          3/11/13

#1  Do 3 rounds of:

      Burpee Broad Jump - 25 meters
      High Knee Power Skip - 25 meters
      Sprint - 50 meters

      Rest between rounds.  For the sprint, go at 80% effort for R1, 90% for R2, and
      100% for R3.

#2  Every minute, on the minute, for 8 sets, do:

      BB Row - 4 reps

      Go as heavy as you can.  Try to use the same weight for all eight sets. 

#3  Do 3 rounds of:

      Cable Row
      DB Reverse Fly
      REST 60 SECONDS
      Strict Pullup
      Toes to Bar

      For Round 1, do 12 reps per exercise.
      For Round 2, do 16 reps per exercise.
      For Round 3, do 20 reps per exercise.

      You may have to break the strict pullups and toes to bar into multiple sets,
      especially for Rounds 2 and 3. 
      Rest between rounds. 

CHEST          3/10/13

#1  You have 3 total minutes to:

      Run 300 meters on the 50 meter course
      BB Bench Press - as many reps as you can at 75% of your 1RM

      We will post our times for the run, number of reps, and the weight we used.
      You can rerack the weight as often as you like.  You do not need to do one 
      unbroken set of presses.

#2  Do 3 rounds of:

      BB Bench Press with a 2 second PAUSE at the bottom of each rep - 3 reps
      Sledgehammer VS Tire (HORIZONTAL Swing) - 30 seconds per side
      BB Squat Clean - 3 reps at 65% of your clean 1RM
      Close Grip Pushup (tips of your thumbs 2" apart) - 30 seconds

      Rest between rounds.

#3  Do 2 rounds of:

      BB Ground to Overhead - 10 reps
      EZ Curl Bar Nosebreaker - 15 reps
      REST - 60 SECONDS
      BB Bench Press (No Pause, No Chest Touch) - 10 reps

      For the no pause, no chest touch bench press, keep the bar about 1 - 3" off of your
      chest at the bottom of each rep.  Rest between rounds.  

      Results for the 300 meter run and BB Bench Press in 3 minutes:
      Scott Johnson - 1:02 for 300 meters, and 9 reps at 200 lbs
      Troy Etheredge - 59.7 seconds for 300 meters, and 13 reps at 215 lbs

SHOULDERS          3/8/13

#1  Behind the Neck Split Jerk, to Standard Split Jerk
      There is a demo 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  Every minute, on the minute, for 5 rounds, do:

      Standing BB Shoulder Press - 3 reps
      BB Shrug - 10 reps

#3  Do 1 round of:

      Run 100 meters in less than 20 seconds
      BB Push Press - 13 reps
      DB Lateral Raise - 13 reps
      Run 100 meters in less than 20 seconds
      BB Push Press - 11 reps
      DB Lateral Raise - 11 reps
      Run 100 meters in less than 20 seconds
      BB Push Press - 9 reps
      DB Lateral Raise - 9 reps

LEGS          3/7/13

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

      BB Deadlift - 5 reps (recommended weight is 225 lbs)
      Burpee - 10 reps

#2  BB Front Squat with a 5 second PAUSE at the bottom of each rep      1-1-1-1-1 rep

      We are going for a 1 Rep Max here.  We will post our results.

#3  Do 3 rounds of:

      BB Overhead Squat (no pause) - 5 reps
      Goblet Squat - 20 reps
      Double Under - as many total reps as you can in 45 seconds

      Rest between rounds. 

#4  BB Squat 
      
      This is two sets.  For each set, do as many reps as you can in ONE MINUTE. 
      Your one minute does not have to be one unbroken set.  You can rerack the bar
      as many times as you need to, during the minute.  
      To establish the load, put the numbers 50%, 55%, 60%, 65%, 70%, 75%, and 80% 
      in a bowl.  Prior to each set, pick a number.  The numbers are a percentage of your
      1RM BB Squat.  So if your 1RM is 300 and you pick 50% for the first set, you put
      150 lbs on the bar and do as many reps as you can for the one minute.
      REST BETWEEN SETS.  DON'T USE THE SAME NUMBER TWICE.  

      Results for the BB Front Squat with 5 second pause, 1RM:
      Scott Johnson - 220 lbs
      Troy Etheredge - 220 lbs
      Carlo Anguiano - 255 lbs
      Rob Tijerina - 225 lbs
      Dave Mechem - 185 lbs
      Don Starr - 165 lbs

BACK          3/5/13

#1  BB Row      12-8-4-16 reps

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

#2  Strict Unweighted Pullup

      Every minute, on the minute, begin a set of pullups.  Do 5 reps the first minute,
      then 6 reps the second minute, 7 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
      B) you complete the round of 14 pullups

#3  Do 2 rounds of:
     
      BB Waiter's Walk - 50 meters
      Medicine Ball - Wall Ball - 90 seconds
      Cable Row - 30 reps

      Rest between rounds. 

CHEST          3/4/13

#1  BB Floor Press with a 2 second PAUSE at the bottom of each rep      8-4-12 reps

      Rest between sets.

#2  Do 3 rounds of:

      BB Bench Press (5 second eccentric [lowering] phase plus 2 second PAUSE) - 3 reps
      One-Arm American Kettlebell Swing - 10 reps per side
      Stability Ball Pushup (2 hands on bench, 1 foot on ball) - 20 reps
      BB Squat Clean with 55% of your 1RM - 10 reps

      Rest between rounds. 

#3  Do 2 rounds of:

      BB Incline (No pause) - 8 reps
      30" Box Jump - 15 reps
      BB Incline (No pause) - go to failure

      Use the same weight for the set of 8 reps, and the set to failure.
      Rest between rounds.  

SHOULDERS          3/2/13

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

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

      Rest a minute or so between the rounds.

#1  Standing BB Shoulder Press (1.5 REP)      3-3-3-3 reps

      Start with a lighter weight, and then increase weight each set.
      Rest between sets.

#2  In 8 minutes, do as many rounds as you can of:

      Strict Pullup - 5 reps
      Standing DB Shoulder Press - 5 reps
      BB Shrug - 10 reps
      Sledgehammer VS Tire (Vertical, 12 to 6 swing) - 10 reps per side
      DB Reverse Fly - 15 reps
      Air Squat - 15 reps

#3  Handstand Pushups

      Do 1 set every 30 seconds, for a total of 10 sets.  Before you begin, pick a goal
      number of reps and then try to complete that number of reps each set.  You can
      pick any number,  just pick a number that challenges you.

      

LEGS          3/1/13

#1  BB Deadlift - 20 reps

#2  BB Back Squat (no pause) - 20 reps

#3  Do 3 rounds of:

      BB 3-position Clean Grip Deadlift PLUS Hip Clean - 3 reps
      Lateral Burpee - 12 reps
      Toes to Bar - 12 reps
      Double Under - you have 1 minute to complete as many UNBROKEN reps as you can.

      See the Demo Video for the 3-position clean grip deadlift plus hip clean.
      For the lateral burpee, when you jump at the top of each rep, instead of jumping
      straight up like a regular burpee, you will jump sideways over a BB with 45s on it.
      Jump to the right for one rep, then back to the left on the next rep, and so on.
      For the Double Unders, your unbroken rep total is the number of reps you can do 
      without stopping.  WE WILL POST OUR BEST TOTAL for double unders, out of 
      the 3 rounds.  Rest between rounds.  

#4  BB Deadlift - 6 reps

#5  BB Back Squat (no pause) - 6 reps

#6  Double Suicide on the 50 meter course while carrying a 20-pound DB, FOR TIME.

      We will post our times.

      Results for the unbroken double unders and double suicide with a 20-pound DB:
      Scott Johnson - 39 double unders, 2:18 for the double suicide