SHOULDERS          6/30/13

As part of your warmup:
      Run 400 meters at a comfortable pace
      
      Then, with an unweighted BB, do 3 continuous rounds of:
      BB Squat (no pause) - 10 reps
      Clean Grip Behind the Neck Shoulder Press - 10 reps

#1  Do 6 rounds of:
      Lateral Shuffle to the Right - 12.5 meters
      Lateral Shuffle to the Left - 12.5 meters
      Sprint - 25 meters

      Effort level for the 6 rounds is:
      Round 1 - 50%, Round 2 - 60%, Round 3 - 70%, Round 4, 5, and 6 - 80%
      For the lateral shuffle, don't cross your feet.  The movement is the same as if you
      were playing defense in basketball and moving laterally.  Rest between rounds.

#2  Every even minute, do 5 reps of Ground to Overhead.
      Every odd minute, do 12 reps of Seated DB Shoulder Press.

      Do 8 total sets (4 sets of ground to overhead and 4 sets of DB shoulder press)

#3  Do 3 rounds of:

      Standing BB Shoulder Press - 4 reps
      BB Sumo High Pull - 8 reps
      DB Reverse Fly - 12 reps
      Jump Squat - 16 reps

      Rest between rounds.  

LEGS          6/29/13

As part of your warmup, do:
      BB Row - 10 reps at 85 lbs
      BB Squat - 10 reps at 85 lbs
      BB Row - 10 reps at 105 lbs
      BB Squat - 10 reps at 105 lbs
      BB Row - 10 reps at 125 lbs
      BB Squat - 10 reps at 125 lbs

      Rest as needed between sets.  Feel free to adjust the weights.  This should be
      light and just getting your legs and back warmed up for the upcoming cleans.  

#1  BB Clean      1-1-1-1-1-1-1-1 rep

      Load for the 8 sets is:
      Set 1 - 70%, Set 2 - 75%, Set 3 - 70%, Set 4 - 80%
      Set 5 - 70%, Set 6 - 85%, Set 7 - 70%, Set 8 - 90%

      Rest between sets.

#2  Start a timer:

      At 0:00 - Burpees - 16 reps
      At 2:00 - BB Back Squat with a 2 second PAUSE at the bottom of each rep - 7 reps
      At 4:00 - Burpees - 20 reps
      At 6:00 - BB Back Squat with a 2 second PAUSE at the bottom of each rep - 5 reps
      At 8:00 - Burpees - 24 reps
      At 10:00 - BB Back Squat with a 2 second PAUSE at the bottom of each rep - 3 reps

#3  Do 1 round of:

      Double Under - 50 reps
      Tire Pull (walking backward with 80 lbs in tire) - 75 meters
      Air Squat - 100 reps

BACK          6/27/13

As part of your warmup, with an unweighted BB, 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 4 rounds of:

      High Knee Power Skip - 50 meters
      Sprint - 50 meters
      REST - 1 minute

      Effort level for the 4 rounds is:  Round 1 - 60%, Round 2 - 70%, Round 3 - 80%,
      Round 4 - 90%

#2  BB Clean Grip 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 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.  

#3  This is 5 rounds.

      Round 1 - Do A, B, C, D, and E
      Round 2 - Do B, C, D, and E
      Round 3 - Do C, D, and E
      Round 4 - Do D and E
      Round 5 - Do E

      Rest 1 minute between rounds.

      A - Pullup - 25 reps
      B - Air Squat - 20 reps
      C - BB Row - 15 reps
      D - Burpee - 10 reps
      E - BB Clean - 5 reps

      Don't go super heavy on the cleans.  Use a weight that allows you to maintain your
      posture and technique throughout the five rounds.  

CHEST          6/26/13

As part of your warmup, do 1 round of:
      Air Squat - 50 reps
      REST - 60 seconds
      BB Push Press (unweighted BB) - 20 reps (lock it out at the top of each rep)
      REST - 60 seconds
      DB Lateral Raise (light weight) - 20 reps
      REST - 60 seconds
      DB Bench Press (light weight) - 20 reps

#1  BB Bench Press WITH BANDS plus 3 second isometric PAUSE      1-1-1-1-1-1 rep

      Start with a weight you can easily manage and then try to add weight each set.
      For the isometric pause, keep the bar about 1-3" off your chest at the bottom of each
      rep for the 3 second pause.  Rest between rounds.  

#2  Do 1 round of:

      Plate Pull - 80'
      Run 400 meters, on the 50 meter course, in less than 1:50
      Reverse Bear Crawl - 50 meters
      Run 400 meters, on the 50 meter course, in less than 1:50
      DB Incline Bench Press - 20 reps

#3  BB Bench Press (no pause)

      Do 1 set of 6 reps, as heavy as you can, then immediately decrease the load by 40 lbs
      and go to failure.

#4  Hand Release Pushup - 60 reps

      You will probably have to break this up into multiple sets.  Just work as quickly as 
      you can to complete all 60 reps.  
      

      

SHOULDERS          6/24/13

As part of your warmup, with an unweighted BB, do 3 rounds of:
      Front Squat - 10 reps
      Thruster - 10 reps
      Standing Shoulder Press - 5 reps

      Rest a minute or so between rounds.

#1  Standing BB Shoulder Press

      Do 5 reps every minute, on the minute, for 8 total sets.
      Try to use the same weight for all 8 sets.

#2  Do 8 rounds of:

      DB Lateral Raise - 20 seconds
      REST - 10 seconds

#3  Do 2 rounds of:

      BB Push Press - 15 reps
      Kipping Pullup - 15 reps
      Burpee - 15 reps

      Rest between rounds.

LEGS          6/23/13

As part of your warmup, do:
      BB Squat - 20 reps at 40% of your 1 Rep Max (just one set)
      BB Overhead Squat (unweighted BB) - 10 reps (do two sets)

      Rest a minute or so between sets.  

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

      Do at least two warmup sets, and then the first set that counts is with 85% of your
      clean 1 Rep Max.  Go by feel for the remaining sets.  Go up in weight if you can.  
      Rest between sets.

#3  Do 1 round of:

      Run 400 meters and carry stuff
      REST - 30 seconds
      BB Deadlift - 20 reps
      REST - 30 seconds
      Burpee Pullup - 20 reps
      REST - 30 seconds
      Air Squat - 60 reps

      For the "Run 400 meters and carry stuff," put 4 DB's at the 50 meter line
      (two 50's and two 45's).  From the start line, run to the 50 meter line, pick up 
      a DB, and bring it back to the start line.  Repeat for the other 3 DB's.

BACK          6/21/13

As part of your warmup, do 3 rounds of:
      BB Hang Clean and Jerk (unweighted BB) - 3 reps
      Kipping Pullup - 6 reps
      Pushup (not hand release) - 9 reps
      Air Squat - 12 reps

      Rest a minute or so between rounds.

#1  Strict Weighted Pullup

      Every minute, on the minute, do 4 reps.  You will do 10 total sets.
      Try to use the same weight for all 10 sets.

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

      BB Row - 10 reps
      24" Box Jump - 15 reps
      Double Under - 20 reps

CHEST          6/20/13

As part of your warmup, do 2 continuous rounds of:
      BB Hang Clean (unweighted BB) - 5 reps
      BB Standing Shoulder Press (unweighted BB) - 10 reps (lock out at top of each rep)
      BB Squat - 10 reps
      DB Bench Press (light weight) - 15 reps

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

      Start with 4 reps at 55% of your BB Bench Press 1RM.
      CONTINUE TO DO SETS OF 4 REPS, adding 10 lbs per set, UNTIL YOU FAIL.
      Make sure the bar comes to a complete stop at the bottom of each rep.  Don't bounce.
      Rest between sets.  

#2  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 Power 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 BB Power Jerk AND 15 reps of DB Incline Press
      At 12:00 - 30 reps of DB Thruster

SHOULDERS          6/18/13

As part of your warmup, with an unweighted barbell, do 2 rounds of:
      Back Squat - 15 reps
      Push Press - 10 reps
      Split Jerk - 5 reps

      Rest a minute or so between rounds.

#1  Standing BB Sh. Press w/ a 2 second PAUSE (bottom + top of each rep)  3-3-3-3 reps

      Start with a weight you can easily manage and then increase weight each set.
      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 seated DB Shoulder Press.  If you complete all the 
      exercises before the end of the time limit, start back at seated DB Shoulder Press
      again.  WORK UNTIL YOU REACH THE TIME LIMIT FOR EACH ROUND.
      Rest 2 minutes between rounds.

      Seated DB Shoulder Press - 10 reps
      DB Lateral Raise - 15 reps
      BB Row - 10 reps
      DB Thruster - 15 reps
      Toes to Bar - 10 reps
      Close Grip Pushup (tips of thumbs 2" apart) - 15 reps
      Jump Squat - 10 reps
      

LEGS          6/17/13

As part of your warmup, with an unweighted BB, do 2 rounds of:
      Front Squat - 6 reps
      Standing Shoulder Press - 6 reps
      Overhead Squat - 6 reps

      And then with 50% of your clean 1RM, do 3 rounds of:
      BB Hip Clean - 1 rep
      BB Hang Clean - 1 rep
      BB Squat Clean - 1 rep

      Rest between sets.

#1  BB Back Squat      5-5-5-5-5 reps

      Start with 60% of your squat 1RM and try to add weight each set.  
      Rest between sets.

#2  Do 5 rounds of:

      Goblet Squat - 40 seconds
      REST - 20 seconds
      Double Under - 40 seconds
      REST - 20 seconds

#3  On the 50 meter course, run as far as you can in 90 seconds.  We will post our
      distances.  

      Results for the 90 second run:
      Jason Bryant - 357 meters
      Carlo Anguiano - 395 meters
      Scott Johnson - 425 meters

BACK          6/15/13

As part of your warmup, with an unweighted BB, do 3 rounds of:
      Clean Grip BB Row - 10 reps
      Front Squat with a 3 second PAUSE - 3 reps
      Behind the Neck Clean Grip Press - 3 reps
      Back Squat (no pause) - 10 reps

      Rest a minute or so between rounds.  

#1  BB Clean      

      Every 30 seconds, do 1 rep at 75% of your clean 1RM.  Do 8 total reps.

#2  BB Row      3-3-3-3 reps

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

#3  Do 2 rounds of:

      Run 400 meters
      REST - 30 seconds
      DB Reverse Fly - 20 reps
      REST - 30 seconds
      American Kettlebell Swing - 20 reps
      REST - 30 seconds
      Cable Row - 20 reps
      REST - 30 seconds
      Kipping Pullup - 20 reps
      REST - 30 seconds

      Your only rest between the rounds is the 30 seconds after the kipping pullups.  

CHEST          6/14/13

As part of your warmup, at a comfortable pace, do 4 rounds of:
      Pullup - 5 reps
      DB Incline Bench Press (light weight) - 10 reps
      Air Squat - 15 reps

#1  Hand Release Pushup

      You will do a set every minute, on the minute.  Do 8 reps the first minute, 9 reps
      the second minute, 10 reps the third minute, etc.  You are done when you fail to 
      complete the required number of reps before the start of the next minute, or you
      complete the set of 20 pushups.

#2  BB Bench Press WITH BANDS (no pause)

      Set 1 - 6 reps at 45% of regular bench press 1RM
      Set 2 - 5 reps at 50% of regular bench press 1RM
      Set 3 - 4 reps at 55% of regular bench press 1RM
      Set 4 - 4 reps (pick weight by feel, go up in weight if you can) 
      Set 5 - 4 reps (pick weight by feel, go up in weight if you can)

      Set 6 - 10 reps (for this last set, no bands, and a 2 second PAUSE at the bottom)
                  Go as heavy as you can.

#3  Do 3 rounds of:

      BB Ground to Overhead - 5 reps
      EZ Curl Bar Nosebreaker - 15 reps
      REST - 60 seconds
      BB Bench Press (no pause, no chest touch) - 10 reps

      Rest as needed between rounds.  

SHOULDERS          6/12/13

As part of your warmup, do 2 rounds of:
      Air Squat - 20 reps
      Standing Shoulder Press (unweighted BB) - 5 reps
      Push Press (unweighted BB) - 5 reps
      Overhead Squat (unweighted BB) - 5 reps
      Snatch Drop (unweighted BB) - 5 reps

      Rest about a minute between rounds.

#1  Standing BB Shoulder Press

      Set 1 - 12 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 rounds.

#2  This is 4 rounds.

      Round 1 - do A
      Round 2 - do A and B
      Round 3 - do A, B, and C
      Round 4 - do A, B, C, and D

      Rest one minute between rounds.  

      A - BB Push Press - 10 reps
      B - Toes to Bar - 10 reps
      C - DB Lateral Raise - 20 reps
      D - Medicine Ball Wall Ball - 40 reps  

LEGS          6/11/13

As part of your warmup, do:
      Air Squat - 30 reps
Then, with an unweighted BB, do 2 rounds of:
      Front Squat (no pause) - 10 reps
      Hip Clean - 3 reps
      Push Press - 10 reps
      Split Jerk - 3 reps
Rest between rounds, then run 50 meters (4 reps)
      Effort for the 4 reps is 50%, 60%, 70%, 70%

#1  Every minute, on the minute, run 100 meters in less than 20 seconds.

      Run on the 50 meter course and do 8 total reps.

#2  Do 4 rounds of:

      BB Front Squat (with a 3 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 front squat to the split jerk without setting the bar down.  Rest 
      between sets.

#3  Do 3 rounds of:

      BB Squat (no pause)      Round 1 - 9 reps, Round 2 - 12 reps, Round 3 - 15 reps
      Burpee      Round 1 - 18 reps, Round 2 - 24 reps, Round 3 - 30 reps
      BB Deadlift      Round 1 - 9 reps, Round 2 - 12 reps, Round 3 - 15 reps
      DB Thruster      Round 1 - 18 reps, Round 2 - 24 reps, Round 3 - 30 reps

      Rest between rounds.  Go as heavy as you can with good posture and technique.

BACK          6/9/13

As part of your warmup, do 3 rounds of:
      High Knee Power Skip - 50 meters
      Run - 50 meters

      Effort level is:  Round 1 - 50%, Round 2 - 60%, Round 3 - 70%
      Rest between rounds.

      Then do:  BB Row (95 lbs)      15-15 reps (rest between sets)

#1  Do 1 round of:

      Vertical Sledge VS Tire (swinging 12 - 6 o'clock) - 1 minute  (30 sec per side)
      Cable Row - 20 reps
      KB Swing - 20 reps
      Air Squat - 20 reps
      Kipping Pullup - 1 minute

#2  3-Position BB Clean Grip Deadlift          5-5-5-5 reps

      Start with a weight you can easily manage and then add weight each set.
      The bar stops at 3 different positions during each rep.  PAUSE for 1 second
      as soon as the weight breaks contact with the floor (when the weights are
      about 1-3" off the floor), then PAUSE for 1 second with the bar at knee
      height, then PAUSE for 1 second at the top of the rep.
      Rest between sets.

#3  Repeat #1 (1 round)

CHEST          6/8/13

As part of your warmup:
      Run 400 meters at a comfortable pace
      DB Reverse Fly      10- 10 reps
      DB Lateral Raise      10-10 reps
      BB Bench Press with Kettlebells hanging from the bands      10-10 reps

      Rest a minute or so between sets.

#1  BB Bench Press WITH BANDS      3-3-3-3 reps

      PAUSE for 2 seconds at the bottom of the first two reps.
      NO pause on the third rep.
      Start with a weight you can easily manage and then increase weight each set.
      Rest between sets.

#2  Hand Release Pushup      25-20-15-10-5 reps
      Goblet Squat      5-10-15-20-25 reps

      Do 25 pushups, then 5 squats, then 20 pushups, then 10 squats, etc.
      #2 is continuous work.

#3  BB Bench Press (no pause)

      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

#4  Do 2 rounds of:

      BB Clean - 3 reps
      BB Standing Shoulder Press - 6 reps
      BB Front Squat - 9 reps
      Close Grip Pushup (tips of thumbs 2" apart) - 12 reps

      Rest between rounds.  Use the same weight for the clean, shoulder press and 
      front squat.

SHOULDERS          6/6/13

As part of your warmup, do 2 rounds of:
      Close Grip Pushup (tips of thumbs 2" apart) - 15 reps
      Cable Row (light weight) - 15 reps
      Standing Shoulder Press (unweighted BB) - 10 reps
      Behind the Neck Clean Grip Push Press (unweighted BB) - 10 reps

      Rest a minute or so between rounds.

#1  Do 4 rounds of:

      Standing BB Shoulder Press - 3 reps
      BB Push Press - 3 reps
      BB Power Jerk - 3 reps

      Rest between rounds.  In regard to the power jerk, for the dip and drive, your feet
      are the same as they would be for a push press or split jerk (about hip width apart)
      and then after the dip and drive, when you get under the bar to receive it, your feet
      should land in the same position as a squat or the receiving position of a clean.  Use 
      a clean grip.

      Start with a weight you can easily manage and then try to increase weight a little bit
      each set.  

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

      Do 20 lateral raises, then 10 toes to bar, then 18 lateral raises, then 8 toes to bar, etc.
      #2 is continuous work.

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

      Seated DB Shoulder Press - 15 reps
      Double Under - 25 reps
      Run 200 meters

LEGS          6/5/13

As part of your warmup, do 2 rounds of:
      Air Squat - 20 reps
       
      Then, with an unweighted BB, do 2 rounds of:
      Snatch Grip Push Press - 5 reps
      Overhead Squat - 5 reps
      Snatch Drop - 5 reps

      Rest a minute or so between rounds.

#1  BB Squat (no pause)      15-15 reps

      Rest between sets.  For the first set, load is 50% of your Squat 1RM.  Go by feel
      for the second set.  Add weight if you can.

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

      Reset your start position after each rep.  Don't do a touch and go rep for rep #2.
      The pause is in the receiving position, when you are essentially in the bottom 
      position of a front squat.  Recommended loads are 67%, 72%, 77%, and 82% of
      your BB Clean 1RM.  Feel free to go lighter to maintain good posture and good
      technique.  Rest between sets.  

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

      BB Front Squat (no pause) - 5 reps
      Strict Pullup - 5 reps
      BB Sumo High Pull - 10 reps
      Hand Release Pushup - 15 reps

BACK          6/3/13

As part of your warmup, do 3 rounds of:
      Reverse Fly (with 5 lbs in each hand) - 10 reps
      Air Squat - 15 reps
      Cable Row (light) - 10 reps

      Rest about a minute or so between rounds.

#1  BB Row      2-2-2-2-2 reps

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

#2  DB Row      15-15-15 reps per side

      Rest 30 seconds between sets.  Go as heavy as you can.  

      

#3  Do 3 rounds of:

      Cable Row - 45 seconds
      REST - 45 seconds
      Goblet Squat - 45 seconds
      REST - 45 seconds

CHEST          6/2/13

As part of your warmup, do 3 rounds of:
      Kipping Pullup - 10 reps
      BB Thruster (unweighted) - 10 reps
      Pushup (not hand release) - 10 reps

      Rest a minute or so between rounds and then do
      BB Bench Press (no pause) - 15 reps at 50% of your 1RM

#1  Every EVEN minute, on the minute, do 5 reps of BB Rack Press.
      Every ODD minute, on the minute, do 10 reps of BB Deadlift.

      In between sets of bench press and deadlift, you are doing burpees.  
      You are done with #1 when you have completed 60 burpees.
      You pick the weight for bench press and deadlift.  

#2  BB Bench Press with a 2 second PAUSE at the bottom of each rep - 5 reps per set

      Start with 60% of your bench press 1 Rep Max, and do 5 reps.  Rest as needed
      and then add 10 lbs for your next set of 5 reps.  Keep adding 10 lbs per set until
      you fail.  As soon as you fail, decrease the load by 40 lbs and go to failure again.

#3  Do 2 rounds of:

      Close Grip Pushup (tips of thumbs 2" apart) - 15 reps
      EZ Curl Bar Nosebreaker - 15 reps

      Rest between sets.