SHOULDERS          5/31/13

As part of your warmup, do 2 rounds of:
      Air Squat - 20 reps
      BB Push Press (unweighted BB) - 15 reps
      BB Thruster (unweighted BB) - 10 reps

      Rest a minute or so between rounds.

#1  Standing BB Shoulder Press      8-6-4-12 reps

      Sets 1, 2, and 3 are with BANDS and kettlebells.  
      PAUSE for 2 seconds at the top of each rep.  Try to increase
      the kettlebell weight for set 2 and again for set 3.

      For set 4, use standard weight on the bar and go as heavy as you can.
      PAUSE for 2 seconds at the top of each rep.

      Rest between sets.  

#2  Do 2 rounds of:

      Horizontal Sledgehammer (swing from 3 to 9 o'clock) - 1 minute (30 sec per side)
      DB Thruster - 1 minute
      24" Box Jump - 1 minute
      DB Reverse Fly - 1 minute
      Plate Pull - 80 feet

      Rest between rounds.      

LEGS          5/30/13

As part of your warmup, do 4 rounds of:

      BB Hang Clean - 3 reps
      BB Split Jerk - 1 rep
      BB Squat (no pause) - 3 reps
      Behind the Neck Split Jerk - 1 rep

      For round 1, just use the bar.  For rounds 2-4, you can add some weight but
      don't exceed 50% of your clean and jerk 1RM.  This is just a warmup.
      Rest a minute or so between rounds.

#1  BB Ground to Overhead - Every 30 seconds, do 3 reps.  Do 10 total sets.  

      Your last set starts at 4 minutes and 30 seconds.  

#2  BB Squat      10-8-6-4 reps

      Rest between sets.  

      Loads are:  Set 1- 65% of 1RM, Set 2 - 70%, Set 3 - 75%, Set 4 - 80%

#3  Do 2 rounds of:

      Tire Pull with 100 lbs in tire - 25 meters
      Run 400 meters
      BB Front Squat with a 3 second PAUSE at the bottom of each rep - 5 reps

      Rest between rounds.  
      
      

BACK          5/28/13

As part of your warmup, do:
      Air Squat - 25 reps
      Cable Row (comfortable weight) - 20 reps
      American KB Swing (comfortable weight) - 15 reps
      Overhead Squat (unweighted BB) - 10 reps

#1  You have 3 minutes to establish a 5 Rep Max for Strict Weighted Pullup.
      We will post our results.

#2  Every minute, on the minute, do 8 reps of BB Row.  Do 10 total sets.  Try to
      use the same weight for all 10 sets.  

      Results for the Strict Weighted Pullup 5 Rep Max:
      Scott Johnson - 75 lbs
      Jason Bryant - 20 lbs

CHEST          5/27/13

As part of your warmup:
      Run 400 meters (comfortable pace)
      Air Squat - 30 reps

Then immediately do 2 continuous rounds of:
      BB Hang Clean - 5 reps (unweighted BB)
      BB Standing Shoulder Press - 10 reps (unweighted BB)
      BB Front Squat - 10 reps (unweighted BB)
      DB Bench Press - 15 reps (light weight)

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

      Every 45 seconds, do 3 reps.  You will do 8 sets.  Use the same weight for all sets.
      Load on the bar is 40% of your 1RM.  We want a quick, controlled downward 
      phase, and then an explosive upward phase for all reps.  

#2  Do 3 rounds of:

      Medicine Ball Wall Ball - 40 reps
      Hand Release Pushup - 30 reps
      BB Deadlift - 20 reps
      BB Bench Press with a 2 second PAUSE at the bottom of each rep - 10 reps

      Rest 2 minutes between rounds.  

SHOULDERS          5/25/13

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

      Front Squat - 15 reps
      Standing Shoulder Press - 12 reps
      Push Press - 9 reps
      Split Jerk - 6 reps

      Rest about a minute between rounds. 

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

            4-4-4-4-4 reps
     
      Rest between sets.  Start with a weight you can easily manage and then
      increase weight each set.

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

      BB Push Press - 12 reps
      BB Shrug - 12 reps
      American KB Swing - 12 reps
      DB Lateral Raise - 12 reps
      Toes to Bar - 12 reps
      REST - 45 seconds

LEGS          5/24/13

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

      Romanian Deadlift - 5 reps
      Hip Clean - 5 reps
      Good Morning - 5 reps
      Back Squat with a 2 second PAUSE at the bottom of each rep - 5 reps
      Behind the Neck Clean Grip Push Press - 5 reps
      Snatch Drop - 5 reps

      Rest about a minute between rounds, then also with an unweighted BB,  do 1 set of:

      BB Thruster - 30 reps

#1  BB Overhead Squat with a 5 second PAUSE at the bottom of each rep   3-3-3-3 reps

      Try to add weight each set.  Go heavy but with perfect technique.  Feel free to stick
      with just the bar or a light weight to maintain your posture and technique.
      Rest between sets.  

#2  BB Front Squat (no pause) - Every minute, on the minute, do 5 reps.  Do 10 total sets.
      Go as heavy as you can.  

#3  Jump Squat - Do as many reps as you can in 90 seconds.  

BACK          5/22/13

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

      Romanian Deadlift - 5 reps
      Hang Clean - 5 reps
      Front Squat - 5 reps
      Standing Shoulder Press - 5 reps
      Overhead Squat - 5 reps

      Rest between rounds.

      THEN do BB Hang Cleans
      5 reps (50%) - 5 reps (55%) - 3 reps (60%) - 3 reps (65%)
      The percentages are based on your Squat Clean 1 Rep Max
      Rest about a minute or so between sets.

#1  BB Squat Clean      1-1-1-1-1-1 rep

      Recommended load for the six sets is 70%, 75%, 70%, 80%, 70%, 85%
      Rest between sets.  Focus on extending your hips completely before
      bending your arms and pulling yourself under the bar. 

#2  In 15 minutes, do as many rounds as possible of:

      BB Row - 5 reps (HEAVY)
      Burpee - 15 reps
      REST - 30 seconds
      Strict Weighted Pullup - 5 reps (HEAVY)
      Double Under - 20 reps
      REST - 30 seconds

CHEST          5/21/13

As part of your warmup, do 4 rounds of:

      Pullup - 5 reps
      Pushup (not hand release) - 10 reps
      Air Squat - 15 reps

      THEN do BB Bench Press    
      10 reps (50%) - 8 reps (55%) - 6 reps (60%) - 4 reps (65%) - 2 reps (70%)
      Percentages are based on your bench press 1 Rep Max
      Rest about a minute or so between sets.  

#1  BB Bench Press WITH BANDS with a 2 second PAUSE      4-4-4-4 reps

      Start with a weight you can easily manage and then increase weight each set.  Try to 
      go as heavy as possible by the 4th set.  We will post our results for our heaviest set.  
      Rest between sets.

#2  Do 2 rounds of:

      BB Incline Bench Press (no touch, no pause) - 10 reps

      BB Sumo High Pull - 10 reps

      Toes to Bar - 15 reps

      EZ Curl Bar Nosebreaker - 20 reps

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

      Rest 3 minutes between rounds.  

#3  BB Bench Press      6-4-2 reps

      5 seconds on the eccentric (lowering) phase of each rep and then move the bar as
      quickly as you can on the concentric (upward) phase.  
      Go as heavy as you can each set.  Rest between sets.

#4  BB Floor Press - 15 reps

      15 reps is your target, but go to failure.  Make sure you come to a complete stop
      at the bottom of each rep, with your triceps on the ground.  Don't bounce at the 
      bottom.  This is just one set.  

      Results for the 4 Rep Max of BB Bench Press with bands, with a pause:
      Troy Etheredge - 185 lbs
      Scott Johnson - 140 lbs
      Carlo Anguiano - 185 lbs
      Don Starr - 105 lbs
      Rob Tijerina - 165 lbs
      Jason Bryant - 150 lbs
      Brian Oehler - 205 lbs

SHOULDERS          5/19/13

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

      Front Squat (no pause) - 5 reps
      Push Press - 5 reps
      Overhead Squat (no pause) - 5 reps
      Snatch Drop (no pause) - 5 reps

      Rest about a minute between rounds.

#1  Behind the Neck Clean Grip Push Press      4-4-4-4-4 reps

      Start with a weight you can easily manage and then increase weight each set.  The 
      weight must be light enough for you to be able to safely rerack the weight across your
      traps between reps.  Don't go so heavy that you can't completely control the weight
      on the way down.  We don't want to hit ourselves on the neck and/or spine with the
      barbell.  Rest between sets.  

#2  Standing BB Shoulder Press      12-8-4-16 reps

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

#3  On the 50 meter course, run 1000 meters in less than 4:15.  If you run each 100 meter
      split in 25 seconds, you will finish at 4:10.  

LEGS          5/18/13

#1  Every minute, on the minute, sprint 25 meters.  Do 10 reps.

      Your effort level for each rep is: 70% for rep 1, 80% for rep 2, 
      90% for reps 3, 4 and 5, and then 100% for reps 6-10.

#2  Depth Jump to a Second Box      8-8-8 reps

      Set up two boxes, 3' apart.  You will step off an 18" box, land with both feet, and
      immediately upon landing, jump up onto a 24" box.  Try to minimize the ground
      contact time between boxes.  Be explosive with each rep.  Rest between sets.

#3  BB Squat      2-2-2-2-2 reps

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

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

#4  Do 1 round of:

      BB Front Squat (no pause) - 10 reps
      Kipping Pullup - 20 reps
      DB Thruster - 30 reps
      Pushup (NOT hand release) - 40 reps
      Air Squat - 50 reps
      REST - 90 seconds
      Air Squat - 50 reps
      Pushup (NOT hand release) - 40 reps
      DB Thruster - 30 reps
      Kipping Pullup - 20 reps
      BB Front Squat (no pause) - 10 reps      

      

BACK          5/16/13

As part of your warmup, with an unweighted barbell, do 2 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 - 5 reps

      Rest about a minute between rounds.

#1  Do 1 round of:

      BB Row - 1 minute
      Burpee - 1 minute
      REST - 1 minute
      Cable Row - 1 minute
      24" Box Jump - 1 minute

#2  Every 20 seconds, do 1 rep of BB Squat Clean at 75% of your 1RM.
      Do 10 total reps.  Your last set starts at 3 minutes.

      75% of your 1RM is the recommended load, but go as light as you need to, in
      order to keep good form and good posture. 

#3  BB Deadlift (NO TOUCH)  4-4-4-4 reps

      Keep the BB from touching the ground at the bottom of each rep.  Try to keep
      the bar 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 try to add
      weight each set.  Each rep starts and finishes at the TOP position.  Rest between
      sets.

#4  Do 1 round of: (same as #1)

      BB Row - 1 minute
      Burpee - 1 minute
      REST - 1 minute
      Cable Row - 1 minute
      24" Box Jump - 1 minute

CHEST          5/15/13

#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.  The load is 35% of your 1RM.  We want a quick, controlled 
      downward phase, and then an explosive upward phase for all reps.

#2  BB Bench Press with a 2 second ISOMETRIC PAUSE      12-8 reps

      Rest 60 seconds between sets.  Keep the bar 1-3" off your chest at the bottom of 
      each rep.  

#3  Do 3 rounds of:

      Hand Release Clapping Pushup - 5 reps
      BB Burpee - 5 reps
      DB Lateral Raise - 15 reps
      DB Incline Alternating Bench Press - 15 reps per side
      Goblet Squat - 25 reps

      Rest 60 seconds between rounds.  For the DB Incline Alternating Bench Press, 
      alternate which hand is pressing.  Do a rep with your right hand, then a rep with
      your left hand, then a rep with your right hand, etc.  

#4  Hand Release Pushup - 60 seconds
      REST - 60 seconds
      Hand Release Pushup - 45 seconds
      REST - 45 seconds
      Hand Release Pushup - 30 seconds

SHOULDERS          5/13/13

#1  Do 4 rounds of:

      Behind the Neck Split Jerk - 1 rep
      Standard Split Jerk - 2 reps

      Rest between rounds.  There is a demo of this on the exercise demo page.
      Do several warmup sets, starting with just the bar and slowly adding weight.
      And then the loads for the 4 rounds, as a % of your split jerk 1RM, are 60%, 65%,
      70%, and 75%.  This is not meant to be heavy.  Focus on technique.  For the
      initial dip, try to keep your torso vertical.  Don't stick your butt out.  And for the
      standard split jerk, the bar should be racked across the front of your shoulders for
      the initial dip and drive.  You shouldn't be supporting all the weight with your arms
      and hands.  Once the bar starts to move upward, off the front of your shoulders, then
      you can readjust your grip.  

#2  Do 3 rounds of:

      Standing BB Shoulder Press with a 2 second PAUSE at the TOP of each rep - 10 reps
      Plate Front Raise - 20 reps
      BB Row - 20 reps
      Double Under - 1 minute
      DB Thruster - 1 minute
      
      REST 1 minute between rounds.  

LEGS          5/12/13

#1  Burpee - 60 reps

#2  BB Back Squat (1.5 REP) with a PAUSE      2-2-2-2 reps

      From the starting position, go down into a full squat, PAUSE for 2 seconds,
      come halfway up, back down to a full squat, PAUSE for 2 more seconds, and then
      come all the way up to the starting position.  This equals one rep.  This is a 
      progression.  Start with a weight you can easily manage and then try to increase
      weight each set.  

#3  Do 3 rounds of:

      Snatch Grip BB Push Press - 5 reps
      BB Overhead Squat (no pause) - 5 reps
      Squat Box Jump - 20 reps

      Rest between rounds.  For the squat box jump, you are standing in front of the box,
      you go down into a full squat, and then come up as quickly and explosively as you can,
      jumping onto the box.  Be sure to stand up all the way on the box for each rep.
      If you are comfortable with your form on the overhead squat, try to increase weight
      for the 2nd and 3rd round.  If you are not comfortable, especially in the bottom 
      position, stick with just the bar or a light weight.  

#4  BB Front Squat (no pause) - Put 80% of your Front Squat 1RM on the bar and do 
      one set, as many reps as you can.  

BACK          5/10/13

#1  3-Position Clean Grip Deadlift PLUS Hip Clean      3-3-3-3 reps

      There is a demo for this on the exercise demo page.  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 with the bar at knee height, then PAUSE for 1 second with the bar at the top
      of your quads.  Then do the hip clean.  Rest between sets.  Start with a weight you can
      easily manage and then add weight each set. 
      
#2  BB Row - 60 reps

      With a partner, take turns doing sets of 10 reps, until you have both completed 60 reps.
      Try to use the same weight for all 6 sets.  Your work:rest ratio should be 1:1.  Your only
      rest is when your partner is working.  

#3  Do 2 rounds of:

      Cable Row - 40 seconds
      REST - 20 seconds
      DB Thruster - 40 seconds
      REST - 20 seconds
      Kipping Pullup - 40 seconds
      REST - 20 seconds
      Double Under - 40 seconds
      REST - 20 seconds

      Your only rest between rounds is the 20 seconds after the double unders.  

CHEST          5/9/13

#1  Do 1 round of:

      BB Bench Press (no chest touch, no pause) - 10 reps
      Goblet Squat - 20 reps
      Toes to Bar - 10 reps
      BB Bench Press (no chest touch, no pause) - use the same weight again and go to 
            failure

      On the bench press, keep the bar about 1-3" off your chest at the bottom of each rep.

#2  BB Bench Press WITH BANDS      2-2-2-2 reps

      5 seconds on the eccentric (lowering) phase and then move the bar as quickly as you 
      can on the concentric (upward) phase.  Start with a weight you can easily manage and
      then try to increase weight each set.  Rest between sets.

#3  Do 1 round of:

      BB Bench Press with a 2 second PAUSE at the bottom of each rep - 8 reps
      REST - 45 seconds
      BB Bench Press with a 2 second PAUSE at the bottom of each rep - 6 reps
      REST - 45 seconds
      BB Bench Press with a 2 second PAUSE at the bottom of each rep - 4 reps

      Go as heavy as you can for each of the 3 sets.

#4  Do 1 round of: (same as #1 except for number of reps for bench press)

      BB Bench Press (no chest touch, no pause) - 6 reps
      Goblet Squat - 20 reps
      Toes to Bar - 10 reps
      BB Bench Press (no chest touch, no pause) - use the same weight again and go to 
            failure

      On the bench press, keep the bar about 1-3" off your chest at the bottom of each rep.  

#5  EZ Curl Bar Nosebreaker      15-15-15 reps

      Rest between sets.  
      

SHOULDERS          5/7/13

As part of your warmup, with an unweighted barbell, 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     

      Start a timer.  At the start of the first minute, do 5 reps.  At the start of the second
      minute, do 6 reps.  Continue to add 1 rep per minute until you fail to complete the
      required number of reps before the start of the next minute.  You can rerack the
      weight as often as you like.  You don't have to do an unbroken set each minute. 
      Recommended load is 65% of your standing shoulder press 1 Rep Max. 

#2  Do 2 rounds of:

      DB Reverse Fly - 15 reps
      BB Push Press - 10 reps
      Partner Wheelbarrow - 25 meters

      Rest between rounds. 

#3  BB Thruster - 20 reps

      Go as heavy as you can with good posture and technique. 

LEGS          5/6/13

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

      Back Squat (no pause) - 5 reps
      Front Squat (no pause) - 5 reps
      Standing Shoulder Press - 5 reps
      Hang Clean - 5 reps
      Split Jerk - 5 reps

      Rest about a minute between rounds.

#1  BB Squat Clean with a 3 second PAUSE in the bottom position of each rep   3-3-3-3 reps

      Reset your start position after each rep.  Don't do touch and go reps.  The pause is after
      the catch, when you are essentially in the bottom position of a front squat.  Recommended
      loads for the 4 sets are 65%, 70%, 75%, and 80% of your squat clean 1RM.  Feel free to
      go lighter in order to maintain good posture and good technique.  Rest between sets.

#2  BB Back Squat

      Set 1 - With 65% of your 1 Rep Max, do as many reps as you can in 1 minute
      Set 2 - With 55% of your 1 Rep Max, do as many reps as you can in 1 minute

      Rest between sets. 

#3  Run 800 meters, on the 50 meter course, in less than 3 minutes and 45 seconds
      REST - one minute
      Air Squat - 125 reps

BACK          5/4/13

#1  BB Row

      Every minute, on the minute, do 6 reps.  Do 10 total sets.  Try to use the same weight
      for all 10 sets.

#2  Strict Pullups

      Start a timer.  At the start of the first minute, do 5 pullups.  At the start of the second
      minute, do 6 pullups.  Continue to add 1 strict pullup per minute until you fail to
      complete the required number of reps before the start of the next minute.  (Feel free to
      adjust the number of reps for round 1 if you need to.  Start at 1 rep, start at 20 reps, or
      anywhere in between. Just make it challenging and start at a number that allows you to
      get through several rounds before failing.) 

#3  Do 10 rounds of:
   
      DB Reverse Fly - 20 seconds
      REST - 10 seconds

#4  Do 1 round of:

      BB Deadlift - 25 reps
      Cable Row - 35 reps
      Jump Squat - 45 reps

CHEST          5/3/13

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

      Every 45 seconds, do 3 reps.  You will do 8 sets.  Use the same weight for all sets. 
      Go 10 lbs heavier than the weight you used on 4/21.  On 4/9, I used 32% of my 1RM 
      on the bar.  On 4/21 I used 36% of my 1RM.  Any heavier than that and I couldn't 
      generate enough speed on the bar for all sets.  For this workout I plan to use 40%
      of my 1RM.  

#2  You have 3 minutes to establish an 8 Rep Max for BB Incline Bench Press (no pause)
      We will post our results.

#3  This is 3 rounds.

      Round 1: Exercise A-5 reps, B-5 reps, C-10 reps, D-15 reps, E-15 reps
      Round 2: Exercise A-10 reps, B-10 reps, C-15 reps, D-20 reps, E-20 reps
      Round 3: Exercise A-15 reps, B-15 reps, C-20 reps, D-25 reps, E-25 reps

      A) BB Thruster          
      B) BB Bench Press with a 2 second PAUSE at the bottom of each rep       
      C) Toes To Bar          
      D) DB Lateral Raise          
      E) Hand Release Pushup
     
      Rest between rounds.

      Results for the 3 minutes to establish a BB Incline 8 Rep Max:
      Carlo Anguiano - 205 lbs
      Don Starr - 135 lbs
      Scott Johnson - 175 lbs
      Troy Etheredge - 205 lbs
      Rob Tijerina - 205 lbs
      Jason Bryant - 190 lbs

SHOULDERS          5/1/13

#1  5-10-5 Shuttle - 10 reps (there is a demo of this on the exercise demo page)

      Your effort level for the 8 reps is:  60% for rep 1, 70% for rep 2, 80% for rep 3,
      90% for reps 4-6, and 100% for reps 6-10.  For the last 4 reps, race against a training
      partner.  You will start face to face in a 3 point stance, and then on "Go" you will
      both run in opposite directions.  It is a race, but please be careful on the turns.

#2  Every minute, on the minute, run 100 meters in less than 20 seconds.  Do 5 total reps.

#3  Do 3 rounds of:

      DB Waiter's Walk - 50 meters 
      Seated DB Shoulder Press - 15 reps
      BB Sumo High Pull - 10 reps
      BB Push Press with a 2 second PAUSE at the top of each rep - 5 reps

      Rest 2 minutes between rounds.  For the DB Waiter's Walk, hold a DB in each hand.
      Walk 25 meters with one hand overhead, and then switch hands for the next 25 meters.