LEGS          4/30/13

#1  BB Squat - 10 reps

      We are looking for a 10 Rep Max here.  Get thoroughly warmed up before #1. 
      We will post our results.

#2  Do 2 rounds of:

      Burpee - 45 seconds
      REST - 45 seconds
      Double Unders - 45 seconds
      REST - 45 seconds
      BB Thruster - 45 seconds
      REST - 45 seconds
      24" Box Jump - 45 seconds
      REST - 45 seconds
      Air Squat - 45 seconds
      REST - 45 seconds
      Kettlebell Swing - 45 seconds
      REST - 45 seconds
      
#3  BB Front Squat with a 3 second PAUSE at the bottom of each rep      1-1-1-1-1 rep

      Rest between sets.  Load for each set, as a percentage of 1RM:
      Set 1 - 70%, Set 2 - 75%, Set 3 - 80%, Set 4 - 85%, Set 5 - 90%

      Results for BB Squat 10RM:
      Troy Etheredge - 200 lbs
      Rob Tijerina - 215 lbs
      Carlo Anguiano - 275 lbs
      Don Starr - 185 lbs
      Scott Johnson - 190 lbs
      Jason Bryant - 280 lbs

BACK          4/28/13

#1  BB Deadlift      3-3-3-3-3 reps

      Recommended load, as a percentage of 1RM, is 67.5% for set 1, 70% for set 2,
      72.5% for set 3, 75% for set 4, 77.5% for set 4, and 80% for set 5.  If you cannot
      maintain your posture for all reps, the weight is too heavy.  Technique is the priority
      here.  As the weight comes off the floor, try to move your shoulders and hips at the
      same time.  Don't let your butt move first.  There is a new deadlift video on the exercise
      demo page.

#2  This is 5 rounds.

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

      Rest one minute between rounds.  

      A) Horizontal Swing, Sledgehammer VS Tire - 25 reps per side
      B) Medicine Ball Wall Ball - 25 reps
      C) DB Row - 15 reps per side
      D) Burpee - 10 reps
      E) BB Row - 10 reps

CHEST          4/27/13

#1  BB Bench Press WITH BANDS      1-1-1-1-1-1 rep

      We are going for a 1 Rep Max here.  Start with a manageable weight and then
      increase weight each set.  Rest between sets.

#2  You have 3 total minutes to:

      Run 300 meters on the 50 meter course
      BB Bench Press (no pause) - as many reps as you can at 75% of your 1RM

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

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

      BB Bench Press with a 2 second ISOMETRIC PAUSE at the bottom of each rep - 6 reps
      REST - 30 seconds
      EZ Curl Bar Nosebreaker - 12 reps 
      REST - 30 seconds
      Close Grip Pushup (tips of your thumbs 2" apart) - 18 reps
      REST - 30 seconds

      For the isometric pause, don't let the bar touch your chest at the bottom of each rep.
      Keep the bar about 1-3" from your chest.    

      Results for the 1RM with bands:
      Jason Bryant - 205 lbs
      Carlo Anguiano - 225 lbs
      Rob Tijerina - 205 lbs

      Results for 3 minutes to run 300 meters and max reps at 75% of 1RM:
      Jason Bryant - 1:10 and 18 reps at 190 lbs
      Carlo Anguiano - 1:05 and 11 reps at 215 lbs
      Rob Tijerina - 1:05 and 10 reps at 205 lbs

SHOULDERS          4/25/13

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

Behind the Neck Standing Shoulder Press - 5 reps
Push Press - 5 reps
Split Jerk - 5 reps
BB Thruster - 10 reps

Rest about a minute between rounds.

#1  Standing BB Shoulder Press with a 2 second PAUSE at the bottom of each rep.  

      Start with 65% of your 1 Rep Max and do 3 reps.  Add 10 total lbs every 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.

#2  This is 3 rounds.
      Round 1 is 3 minutes.
      Round 2 is 5 minutes.
      Round 3 is 7 minutes.

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

      BB Sumo High Pull - 5 reps (heavy but with good form)
      DB Lateral Raise - 15 reps
      Double Under - 25 reps
      DB Reverse Fly - 15 reps
      Air Squat - 25 reps
      Hand Release Pushup - 15 reps

LEGS          4/24/13

#1  50 Meter Shuttle Run - 7 reps

      Run 12.5 meters forward, 12.5 meters backward, then 25 meters forward.
      Effort level for the 7 reps is:  60% for rep 1, 70% for rep 2, 80% for rep 3, and
      then 90% for reps 4-7.  Rest 30 seconds between each rep.

#2  Every minute, on the minute, for 7 rounds, do:

      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

      Recommended weight is 70% of your Squat Clean 1RM, but feel free to go lighter
      if necessary to keep good posture and technique.  Try to keep your arms straight
      until you fully extend your hips, and then pull yourself under the bar.

#3  Tire Pull with 100 lbs in tire, 25 meters - 2 reps

      You are backpedaling, facing the tire, as you pull. 
      Do 1 rep at your own pace, rest, then do 1 rep for time.  
      We will post our results.

#4  BB Back Squat      2-2-2-2-2-2 reps

      PAUSE for 2 seconds at the bottom of the FIRST rep.
      NO pause on the second rep.

      Load for the 6 sets is: 70%, 75%, 70%, 80%, 70%, 85%
      Rest between sets.

#5  Jump Squat - 90 seconds

      Results for the 25 meter tire pull with 100 lbs in tire:
      Carlo Anguiano - 14.5 seconds
      Rob Tijerina - 20.2 seconds
      Don Starr - 19.8 seconds

BACK          4/22/13

#1  Start a timer:
      0:00 - Strict Weighted Pullup - 6 reps
      1:00 - BB Row - 12 reps
      2:00 - Strict Weighted Pullup - 6 reps
      3:00 - BB Row - 8 reps
      4:00 - Strict Weighted Pullup - 6 reps
      5:00 - BB Row - 4 reps
      6:00 - Strict Weighted Pullup - 6 reps
      7:00 - BB Row - 16 reps

      Go as heavy as you can on each set.

#2  Do 2 rounds of:

      BB Deadlift - 20 reps
      REST - 30 SECONDS
      DB Reverse Fly - 20 reps
      REST - 30 SECONDS
      Cable Row - 20 reps
      REST - 30 SECONDS
      Burpee - 20 reps
      REST - 30 SECONDS

      If you can't maintain good posture for deadlift, reverse fly, or cable row, the weight
      is too heavy!!!  Your rest between round 1 and 2 is 30 seconds.  
      

CHEST          4/21/13

As part of your warmup, do:
BB Bench Press with kettlebells hanging from bands   10-10-10 reps
Rest a minute or so between sets. (See photo on 4/19 shoulder workout for set up)

#1  BB Bench Press WITH BANDS for SPEED (no pause)

      Every 30 seconds, do 3 reps.  You will do 10 sets.  Your first set begins when you start 
      the timer, and your last set begins at 4 minutes and 30 seconds.  Use the same weight
      for all sets.  Go about 10 lbs heavier than the weight you used on 4/9.  On 4/9 I started
      with 95 lbs, but I dropped to 85 because the bar was starting to slow down.  The goal
      here is bar speed.  We want a quick, controlled downward phase, and then an
      explosive upward phase for ALL reps.  

#2  BB Rack Press      2-2-2-2-2 reps

      Start with a weight you can easily manage and work your way up to a 2 Rep Max.
      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.  Try to set up the rack so the bar is about 1 - 3" off
      your chest at the bottom of the rep.  We will post our results.

#3  Do 2 rounds of:

      BB Squat Clean - 5 reps
      Standing BB Shoulder Press - 5 reps
      BB Front Squat (no pause) - 5 reps
      BB CLOSE GRIP Bench Press with a 2 second PAUSE (bottom of each rep) - 5 reps
      Jump Squat - 20 reps
      EZ Curl Bar Nosebreaker - 20 reps
      Medicine Ball Wall Ball - 20 reps
      DB Incline Bench Press - 20 reps

      Rest between rounds.  

      Results for the BB Rack Press 2 Rep Max:
      Bob Vickery - 210 lbs
      Carlo Anguiano - 265 lbs
      Troy Etheredge - 270 lbs
      Don Starr - 175 lbs
      Rob Tijerina - 245 lbs
      Scott Johnson - 230 lbs

SHOULDERS          4/19/13

As part of your warmup, do:
Standing BB Shoulder Press (unweighted barbell)   10-10 reps

Then do:
Standing BB Shoulder Press with BANDS and kettlebells   5-5-5 reps
PAUSE for 2 seconds at the bottom and the top of each rep.
(See picture at bottom of workout for bands/kettlebell setup)
Use light kettlebells.  Rest about a minute between sets. 

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

      Pullup - 5 reps
      BB Push Press - 10 reps
      DB Lateral Raise - 15 reps

      #1 is continuous work.

#2  Standing BB Shoulder Press

      Set 1 - 10 reps
      Set 2 - ADD 20 lbs to the weight used in Set 1, and go to failure
      Set 3 - SUBTRACT 20 lbs from the weight used in Set 1, and go to failure

      Rest between sets.

#3  Do 2 rounds of:

      DB Thruster - 1 minute
      Farmer's Walk with a 45 lb plate in each hand - 100 meters
      DB Reverse Fly - 1 minute
      BB Shrug - 20 reps

      Rest between rounds.

Double up the band, feed it through the kettlebell handle, then 

hang it on the collar of the barbell.

LEGS          4/18/13

As part of your warmup, do 4 sets of BB Overhead Squat.  Do 3 reps per set with a 

5 second PAUSE at the bottom of each rep.  Start with an UNWEIGHTED barbell. 

Try to make your grip progressively closer with each set.  Try to move your hands in

about an inch or so each set.  You can add a little weight if you like, but the focus here

is mobility.  Rest for a minute or so between sets.  

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

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

      Rest between sets.

#2  Do 1 round of:

      BB Back Squat (no pause) - 15 reps

      Run 400 meters

      BB Back Squat (no pause) - 11 reps

      Run 200 meters

      BB Back Squat (no pause) - 7 reps

      Use the same weight for all 3 sets of squats.  

#3  Do 3 rounds of:

      Double Under - 20 reps

      BB Burpee - 5 reps

      24" Box Jump - 20 reps

      BB Deadlift - 5 reps

      Rest between sets.  

      Recommended weight for the deadlift is 70% of your 1RM, but feel free to go lighter.

      Use a weight that allows you to complete all reps with good technique and posture.

      Recommended weight for BB Burpee is 135 lbs, but again, feel free to change the 
      weight. 

BACK          4/16/13

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

      Squat with a 3 second PAUSE at the bottom of each rep - 5 reps
      Behind the neck shoulder press (clean grip) - 5 reps 
      Row (clean grip) - 5 reps
      Clean Grip Romanian Deadlift - 5 reps
      Hang Clean - 5 reps
      Hip Clean - 5 reps

      Rest about a minute between rounds.  

#1  Sprint 25 meters - 10 reps

      Effort level is:  Set 1 - 60%, Set 2 - 70%, Set 3 - 80%, Set 4 - 90%
      Sets 5 through 10 - 100%

      Your rest between reps is the time it takes to walk back to the start line.

#2  BB Row      3-3-3-3-3 reps

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

#3  Pullup      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 pullup, then 10 burpees, then 2 pullups, then 
      9 burpees, etc.  You can kip on the pullups.

CHEST          4/15/13

#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.
      Rest between sets.

#2  Double Suicide Plus Hand Release Pushups

      For the double suicide, every time you return to the start line, do 6 hand release
      pushups.  So you will do a total of 48 pushups.

#3  BB Bench Press

      Set 1 - Go to failure with 70% of your 1RM and then do 2 negative reps with a spotter
      REST - 60 seconds
      Set 2 - Go to failure with 60% of your 1RM and then do 2 negative reps with a spotter

      For the negative reps, lower the weight as slowly as you can and then your spotter helps
      you get the bar back to the start position.  

#4  Do 2 rounds of:

      Plate Front Raise - 15 reps
      BB Incline Bench Press (1.5 REP) - 3 reps
      BB Thruster - 15 reps

      Rest between rounds.  

SHOULDERS          4/13/13

#1  Run 400 meters on the 50 meter course, for time.

      We will post our times.  Be thoroughly warmed up before you run your timed
      400!

#2  Handstand Pushup - this is one set, to failure.  Do as many reps as you can.
      We will post our results.

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

      Standing BB Shoulder Press - 3 reps
      Toes to Bar - 10 reps
      DB Lateral Raise - 15 reps
      Plate Pull - 40 feet
      DB Reverse Fly - 15 reps

      This is continuous work.  For the standing BB shoulder press, PAUSE for 2 seconds 
      at the bottom AND the top of each rep.  

      Results for the 400 meter run and max reps of handstand pushups:
      Carlo Anguiano - 1:24 and 7 reps
      Scott Johnson - 1:18 and 7 reps
      Jason Bryant - 1:40 and 4 reps

LEGS          4/12/13

#1  BB Squat Clean      1-1-1-1-1-1 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.
      If you don't feel comfortable going heavy with squat cleans, don't do it!!  No egos.  
      My number one priority is for everyone to do this workout safely, without any injuries. 
      Remember, (1) on the initial pull from the floor, your hips and shoulders should be
      moving at the same time.  Don't let your butt move first.  (2)  Keep your arms 
      straight until your hips are fully extended, and then (3) aggressively pull yourself under
      the bar into the catch position.  

#2  Start a timer:

      At 0:00 -   Burpee - 20 reps
      At 2:00 -   BB Back Squat with a 2 second PAUSE at the bottom of each rep - 5 reps
      At 4:00 -   Burpee - 20 reps
      At 6:00 -   BB Back Squat with a 2 second PAUSE at the bottom of each rep - 5 reps
      At 8:00 -   Burpee - 20 reps
      At 10:00 - BB Back Squat with a 2 second PAUSE at the bottom of each rep - 5 reps

#3  Do 1 round of:

      Double Under - 75 reps
      Tire Pull (walking backward, with 75 lbs in tire) - 75 meters
      Air Squat - 75 reps

      Results for the 1 Rep Max Squat Clean:
      Troy Etheredge - 185 lbs
      Carlo Anguiano - 220 lbs
      Rob Tijerina - 205 lbs
      Scott Johnson - 210 lbs
      Jason Bryant - 215 lbs 
      Justin Slusher - 225 lbs

BACK          4/10/13

#1  Standing Broad Jump - Best of 3 attempts

      Be thoroughly warmed up and then do some practice jumps at a low to moderate
      intensity 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 85% of your clean 1RM.  You can stay with that weight, or increase
     weight each set.  Don't go above 100% of your clean 1RM.

#3  Do 3 rounds of:

      Cable Row - 40 seconds
      REST - 20 seconds
      Burpee Pullup (w/ 3 pullups at the top of each burpee instead of just one) - 40 seconds
      REST - 20 seconds
      Goblet Squat - 40 seconds
      REST - 20 seconds

      The only rest between rounds is the 20 seconds after the goblet squat.  

      Results for the standing broad jump:
      Jason Bryant - 7' 9"
      Justin Slusher - 7' 8"

CHEST          4/9/13

#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  BB Bench Press WITH BANDS (no pause)

      Every 20 seconds, do 3 reps.  The sets begin at 0:00 seconds, 0:20 seconds, 
      0:40 seconds, 1:00 minute, 1:20, 1:40, and 2:00 minutes.  One round equals 21 reps.
      You will do 2 rounds.  Rest between rounds.  Choose a weight that is light enough for
      you to move the bar QUICKLY and EXPLOSIVELY on each rep.  I don't care if you
      have 5 lbs on each side of the bar.  The objective here is BAR SPEED!!!  If the bar is
      moving slowly, then the weight is too heavy.  

#3  Do 1 round of:

      Hand Release Pushup - 40 reps
      Air Squat - 30 reps
      EZ Curl Bar Nosebreaker - 20 reps
      BB Bench Press with a 2 second PAUSE at the bottom of each rep - 5 reps
      REST 2 MINUTES
      BB Bench Press with a 2 second PAUSE at the bottom of each rep - 5 reps
      EZ Curl Bar Nosebreaker - 20 reps
      Air Squat - 30 reps
      Hand Release Pushup - 40 reps

      Results for the bench press to failure:
      Carlo Anguiano - 10 reps at 225 lbs and 2 reps at 275 lbs
      Scott Johnson - 6 reps at 225 lbs and 15 reps at 175 lbs
      Rob Tijerina - 8 reps at 225 lbs and 16 reps at 175 lbs
      Troy Etheredge - 13 reps at 225 lbs and 2 reps at 275 lbs
      Bob Vickery - 2 reps at 225 lbs and 8 reps at 175 lbs
      Jason Bryant - 5 reps at 225 lbs and 17 reps at 175 lbs
      Justin Slusher - 0 reps at 225 lbs and 10 reps at 175 lbs
      Kevin Rowe - 4 reps at 205 lbs and 15 reps at 155 lbs
      Kyle Langhorst - 13 reps at 225 lbs and 4 reps at 275 lbs

      

SHOULDERS          4/7/13

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

      Standing BB Shoulder Press - 10 reps
      Snatch Grip Push Press (this is behind the neck) - 10 reps
      Snatch Drop - 5 reps
      Overhead Squat - 5 reps

      Rest about 1 minute between rounds.

#1  Standing BB Shoulder Press      1-1-1-1-1-1 rep

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

#3  This is 3 rounds.

      Round 1:  Exercise A- 50 meters, B-20 reps, C-20 reps, D-20 reps, E-10 reps

      Round 2:  Exercise A- 75 meters, B-30 reps, C-30 reps, D-30 reps, E-15 reps

      Round 3:  Exercise A-100 meters, B-40 reps, C-40 reps, D-40 reps, E-20 reps

      A) BB Waiter's Walk  
      B) Medicine Ball Wall Toss
      C) DB Lateral Raise 
      D) Double Under
      E) Seated DB Shoulder Press

      Rest between rounds.  

      Results for the 1RM standing BB Shoulder Press:
      Scott Johnson - 145 lbs
      Rob Tijerina - 175 lbs
      Jason Bryant - 170 lbs
      Justin Slusher - 155 lbs
      Kyle Langhorst - 210 lbs

LEGS 4/6/13

#1  Run 200 meters on the 50 meter course, for time.

      We will post our times.  Be thoroughly warmed up before you run your timed 
      200 meters!!!

#2  BB Back Squat      1-1-1-1-1-1 rep

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

#3  Do 3 rounds of:

      BB Hip Clean - (pull from hip height) - 3 reps
      BB Hang Clean (pull from knee height) - 3 reps
      BB Clean (pull from the floor) - 3 reps

      Load is 50% (of your 1 Rep Max for BB Squat Clean), for Round 1.  55% for 
      Round 2 and 60% for Round 3.  This is not meant to be super heavy.  Focus on
      your technique and HIP EXTENSION!!
      Get as tall as you can with straight arms, before pulling yourself under the bar.

#4  Do 12 rounds of:

      Air Squat - 20 seconds
      REST - 10 seconds

      Results for the 200 meters and Squat 1RM:
      Rob Tijerina - 35.03 seconds and 275 lbs
      Justin Slusher - 36.01 seconds and 375 lbs
      Don Starr - 34.69 seconds and 225 lbs
      Troy Etheredge - 31.09 seconds and 275 lbs
      Wyatt Parker - 35.06 seconds and 385 lbs
      Carlo Anguiano - 34.00 seconds and 345 lbs
      Scott Johnson - 33.62 seconds and 265 lbs

BACK          4/4/13

#1  Strict Weighted Pullup      1-1-1-1-1-1 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  Horizontal (Swing 3 - 9 o'clock) Sledgehammer VS Tire - 1 minute (30 sec per side)
      DB Reverse Fly - 20 reps
      REST - 1 minute
      American Kettlebell Swing - 1 minute
      DB Row - 20 reps (10 reps per side)
      REST - 1 minute
      Vertical (Swing 12 - 6 o'clock) Sledgehammer VS Tire - 1 minute (30 sec per side)
      BB Row - 20 reps 
      REST - 1 minute
      DB Thruster - 1 minute
      Cable Row - 20 reps

      Results for strict weighted pullup 1RM and max reps of strict unweighted pullups:
      Rob Tijerina - 110 lbs and 28 reps
      Scott Johnson - 130 lbs and 32 reps
      Troy Etheredge - 85 lbs and 17 reps
      Don Starr - 50 lbs and 11 reps

CHEST          4/3/13

#1  Sprint 100 meters on the 50 meter course - 6 reps

      Effort level for the sprints is: Rep 1 - 60%, Rep 2 - 70%, Rep 3 - 80%,
      Rep 4 - 90%, Rep 5 + 6 - 100%.  We will record our times for reps 5 + 6, and then
      post our best time.  Rest between reps.

#2  BB Bench Press (NO pause)      1-1-1-1-1-1 rep

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

#3  Start a timer:

      At 0:00 -   3 reps of Standing BB Shoulder Press AND 20 Burpees
      At 2:00 -   6 reps of BB Push Press AND 20 Hand Release Pushups
      At 4:00 -   3 reps of BB Split Jerk AND 20 reps of DB Incline Press
      At 6:00 -   3 reps of Standing BB Shoulder Press AND 15 Burpees
      At 8:00 -   6 reps of BB Push Press AND 15 Hand Release Pushups
      At 10:00 - 3 reps of Split Jerk AND 15 reps of DB Incline Press

      Try to use the same weight on the barbell for all 6 rounds.

      Results for the 100 meter sprint on the 50 meter course and 1RM Bench Press:
      Rob Tijerina - 15.56 seconds, 280 lbs
      Scott Johnson - 16.00 seconds, 265 lbs
      Troy Etheredge - 305 lbs
      Tyson Poindexter - 350 lbs