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Tuesday, July 30, 2013

SHOULDERS - 7/30/13

As part of your warmup, do:
      Standing BB Shoulder Press (unweighted BB) - 10 reps
      Standing BB Shoulder Press with BANDS and light kettlebells      5-5-5 reps
      PAUSE for 2 seconds at the bottom and top of each rep with the bands.
      (See the picture at the bottom of the workout for bands/kettlebell setup)
      Rest about a minute between sets.

#1  Do 5 rounds of:

      BB Snatch Grip Push Press
      BB Overhead Squat

      Rounds 1 + 2, do 3 reps of each, Rounds 3 + 4, do 2 reps of each
      Round 5, do 1 rep of each.  Try to increase weight each round.  Rest between rounds.

#2  Do 10 rounds of:

      DB Lateral Raise - 20 seconds
      REST - 10 seconds

#3  Do 2 rounds of:

      BB Front Squat - 40 seconds
      REST - 20 seconds
      Cable Row - 40 seconds
      REST - 20 seconds
      Seated DB Shoulder Press - 40 seconds
      REST - 20 seconds
      Plate Pull - 40 seconds
      REST - 20 seconds

Monday, July 29, 2013

LEGS - 7/29/13

As part of your warmup, do:
BB Front Squat (unweighted BB) - 15 reps
BB Front Squat (with 50% of clean 1RM) - 10 reps
BB Clean (these can be "touch and go," with 55% of clean 1RM) - 5 reps
BB Clean (these can be "touch and go," with 60% of clean 1RM) - 5 reps

Rest about a minute between sets.  

#1  BB Clean      1-1-1-1-1-1-1-1 rep

      Rest between sets.  Load for the 8 sets, as a percentage of clean 1RM, is
      Set 1 - 65%, Set 2 - 70%, Set 3 - 65%, Set 4 - 75%
      Set 5 - 65%, Set 6 - 80%, Set 7 - 65%, Set 8 - 85%

#2  BB Back Squat      9-7-5-3-1-3-5-7-9 reps

      Take turns with a partner.  Your rest is when your partner is working, so your
      work:rest ratio should be about 1:1.  
      Try to use the same weight for all sets.  

#3  This is 5 rounds.  Each round is 2 minutes of work followed by 2 minutes of rest.

      Each 2 minutes of work is:

      BB Deadlift - 10 reps
      Jump Squats - 10 reps
      Double Unders - 20 reps
      Burpees (if/when you complete the double unders, do burpees until you hit the
                        2 minute time limit)

      

Saturday, July 27, 2013

BACK - 7/27/13

As part of your warmup, with an unweighted BB, do 2 rounds of:
      Squat with a 3 second PAUSE at the bottom of each rep - 5 reps
      Behind the Neck Shoulder Press - 10 reps
      Row - 15 reps

#1  Pullup      1-2-3-4-5-6-7-8-9-10 reps
      DB Thruster      10-9-8-7-6-5-4-3-2-1 rep

      #1 is continuous work.  Do 1 pullup, then 10 reps of DB Thruster, then
      2 pullups, then 9 reps of DB Thruster, etc.  You can kip on the pullups.

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

      There is a demo of this one on the exercise demo page.  Start with a weight
      you can easily manage and then add weight each set.  Rest between sets.

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

      BB Row - 5 reps
      Toes to Bar - 10 reps
      DB Reverse Fly - 15 reps
      Double Under - 20 reps

Friday, July 26, 2013

CHEST - 7/26/13

As part of your warmup, do 40 Air Squats, and then, at a comfortable pace,
do 3 rounds of:
      BB Bench Press (50% of 1RM) - 8 reps
      BB Clean (50% of 1RM) - 4 reps

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

      Every minute, on the minute, do 4 reps.  This is for five total sets.
      Load on the bar is 35% of BB Bench Press 1RM.  We want a quick,
      controlled downward phase, and then an EXPLOSIVE upward phase
      for all reps.

#2  BB Incline Bench Press (no pause)

      All sets are 3 reps.  Start with 60% of your FLAT BENCH 1RM.  You will 
      add 10 lbs each set, until you fail.  Rest between sets.

#3  Do 4 rounds of:

      EZ Curl Bar Nosebreaker - 12 reps
      Burpee - 9 reps
      BB Front Squat (pick it up from the floor, not the rack, and no pause) - 6 reps
      BB Bench Press with a 2 second PAUSE at the bottom of each rep - 3 reps
      REST - 90 seconds  
     

Wednesday, July 24, 2013

SHOULDERS - 7/24/13

As part of your warmup, do 3 rounds of:
      BB Front Squat
      BB Push Press
      
      Round 1 is 10 reps per exercise with an unweighted BB
      Round 2 is 8 reps per exercise with 75 lbs on the bar
      Round 3 is 6 reps per exercise with 105 lbs on the bar

#1  BB Split Jerk      3-3-2-2-1-1 rep

      Start with 60% of your Split Jerk 1RM, or your best guess at your 1RM.
      Try to increase weight each set.  Rest between sets.

#2  You will start a set every minute, on the minute (except for minute 8).

      Minute zero, 2, 4, and 6 - Double Unders - 20 seconds
      Minute 1, 3, 5, and 7 - BB Push Press - 8 reps

      Minute 8 - REST
      

      Minute 9, 11, 13, and 15 - Sprint 100 meters in less than 20 seconds
      Minute 10, 12, 14, and 16 - DB Thruster - 8 reps (as heavy as you can)

Tuesday, July 23, 2013

LEGS - 7/23/13

As part of your warmup, with an unweighted BB, 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

#1  BB Clean      

      Every minute, on the minute, do 2 reps with 70% of your clean 1 Rep Max.
      Do 8 total sets.  Reset your starting position after each rep (don't do "touch
      and go" reps)

#2  BB Back 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.  
      Go as heavy as you can by the 4th set.  Rest between sets.

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

      24" Box Jump - 20 reps
      American Kettlebell Swing - 15 reps
      BB Overhead Squat - 5 reps
      Air Squat - 20 reps
      Hand Release Pushup - 15 reps
      BB Burpee - 5 reps
      Run 200 meters

      #3 is continuous work.  

Sunday, July 21, 2013

BACK - 7/21/13

As part of your warmup, at a comfortable pace, do 2 rounds of:
      DB Reverse Fly - 15 reps
      BB Thruster (unweighted BB) - 15 reps
      Cable Row (light weight) - 15 reps

#1  Every minute, on the minute, do 5 reps of BB Row.  Do 10 total sets.
      Try to use the same weight for all 10 sets.

#2  Do 4 rounds of:

      Kipping Pullup - 15 reps
      BB Front Squat - 5 reps
      REST - 45 seconds
      Burpee - 15 reps
      BB Deadlift - 10 reps
      REST - 45 seconds

Saturday, July 20, 2013

CHEST - 7/20/13

As part of your warmup do 3 rounds of:
      Front Squat (unweighted BB) - 10 reps
      Push Press (unweighted BB) - 10 reps
      Pushup (not hand release) - 10 reps

      Rest a minute or so between rounds.

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

      Every 30 seconds, do 3 reps.  You will do 8 sets.  Use the same weight for all
      sets.  Load on the bar is 30% of your 1 Rep Max.  We want a quick, controlled
      downward phase, and then an EXPLOSIVE upward phase for all reps.  
      Your last set starts at 3 minutes and 30 seconds.  

#2  BB Rack Press      5-5-5-5-5 reps

      Load:  Set 1 - 55% of 1RM, Set 2 - 60%, Sets 3, 4 + 5 - by feel
      Rest between sets.

#3  Every minute, on the minute, sprint 50 meters - (10 total reps)

      Effort level:  Rep 1 - 60%, Rep 2 - 70%, Rep 3 - 80%, Reps 4 + 5 - 90%
      Reps 6-10 - 100%

#4  Do 3 rounds of:

      BB Ground to Overhead - 5 reps
      EZ Curl Bar Nosebreaker - 15 reps
      REST - 1 minute 
      BB Bench Press (no touch) - 10 reps

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

Thursday, July 18, 2013

SHOULDERS - 7/18/13

As part of your warmup, with an unweighted BB, do 2 rounds of:
      Clean Grip, Standing Shoulder Press - 5 reps
      Clean Grip, Standing Behind the Neck Shoulder Press - 5 reps
      Snatch Grip, Behind the Neck Push Press - 5 reps
      Overhead Squat - 5 reps

      Rest a minute or so between rounds.

#1  BB Push Press - Every minute, on the minute, do 3 reps of push press.
      You will do 10 total sets.  PAUSE for 2 seconds at the TOP of each rep.

#2  Do 4 rounds of:

      DB Thruster - 15 reps
      Double Under - 30 reps
      DB Lateral Raise - 15 reps
      Run 200 meters on the 50 meter course.

      #2 is continuous work. 

Wednesday, July 17, 2013

LEGS - 7/17/13

As part of your warmup, with an unweighted BB, do 2 rounds of:
      Front Squat - 10 reps
      Push Press - 10 reps
      Hang Clean - 10 reps
Then, with a 95 lb BB, do 1 round of:
      Front Squat - 5 reps
      Push Press - 5 reps
      Hang Clean - 5 reps

#1  BB 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.

#2  Do 3 rounds of:

      American Kettlebell Swing - 45 seconds
      REST - 45 seconds
      BB Back Squat - 45 seconds
      REST - 45 seconds
      Toes to Bar - 45 seconds
      REST - 45 seconds
      Goblet Squat - 45 seconds
      
      Rest 3-5 minutes between rounds.  

      Results for the BB Clean 1 Rep Max:
      Carlo Anguiano - 225 lbs
      Troy Etheredge - 195 lbs
      Rob Tijerina - 205 lbs
      Scott Johnson - 205 lbs
      Jason Bryant - 225 lbs

Monday, July 15, 2013

BACK - 7/15/13

As part of your warmup, with an unweighted barbell, do 2 rounds of:
      Clean Grip BB Row - 10 reps
      Hang Clean - 5 reps
      Front Squat - 5 reps
      Split Jerk - 5 reps

      Rest a minute or so between rounds.

#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  Do 1 round of:

      BB Row - 1 minute
      Rest - 1 minute
      BB Deadlift - 1 minute
      REST - 1 minute
      Cable Row - 1 minute

#4  On the 50 meter course, run 800 meters for time.  We will post our results. 

      Results for the strict weighted pullup 1RM, strict unweighted pullup max reps,
      and the 800 meter run:
      Scott Johnson - 125 lbs, 30 reps, 3:28
      Rob Tijerina - 100 lbs, 26 reps
      Don Starr - 50 lbs, 15 reps
      Jason Bryant - 50 lbs, 8 reps

Sunday, July 14, 2013

CHEST - 7/14/13

As part of your warmup, at a comfortable pace, do 4 rounds of:
      BB Bench Press (no pause and light weight) - 5 reps
      BB Row (light weight) - 10 reps
      Air Squat - 15 reps

#1  BB Bench Press (no pause)

      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  Start a timer.
      At 0:00 - 10 reps of BB Push Press
      At 1:00 - 15 Hand Release Pushups
      At 2:00 - 10 Burpees
      At 3:00 - 5 reps of BB Bench Press with a 2 second ISOMETRIC PAUSE each rep.

      Repeat this rotation 3 more times.  So you are doing a set every minute, on the minute,
      for 16 total sets.  Your last set will start at the 15 minute mark.   

      For the isometric pause, keep the BB about 1-3" off your chest at the bottom of each
      rep, and hold for 2 seconds, before pressing the weight back up.  

      Results for the 225 lbs to failure:
      Scott Johnson - 3 reps at 225, 10 reps at 175
      Rob Tijerina - 5 reps at 225, 15 reps at 175
      Troy Etheredge - 13 reps at 225, 2 reps at 275
      Don Starr - 6 reps at 175, 19 reps at 135 

Friday, July 12, 2013

SHOULDERS - 7/12/13

As part of your warmup, with an unweighted BB, do 3 rounds of:
      Clean Grip, Behind the Neck Shoulder Press - 5 reps
      Snatch Grip, Behind the Neck Push Press - 5 reps
      Overhead Squat with a 2 second PAUSE at the bottom of each rep - 5 reps

      Rest about a minute between rounds.

#1  Standing BB Shoulder Press      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.  Rest between sets.  We will post our results.

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

      DB Lateral Raise - 25 reps
      Jump Squat - 15 reps
      BB Power Jerk - 5 reps
      REST - 45 seconds

      Results for BB Shoulder Press 1 Rep Max:
      Justin Slusher - 165 lbs
      Rob Tijerina - 165 lbs
      Troy Etheredge - 165 lbs
      Carlo Anguiano - 180 lbs
      Scott Johnson - 150 lbs
      Jason Bryant - 180 lbs

Thursday, July 11, 2013

LEGS - 7/11/13

As part of your warmup, do:
      BB Thruster (unweighted BB) - 20 reps
      Rest about a minute
      BB Back Squat (40% of 1RM) with a 2 second PAUSE at the bottom - 10 reps
      Rest about a minute
      BB Back Squat (50% of 1RM) with a 2 second PAUSE at the bottom - 5 reps

#1  BB Front Squat (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 add weight each set.  Rest between sets.  We will post our results.

#2  On the 50 meter course, run 400 meters for time.  We will post our results.

#3  This is 3 rounds.  
      Round 1 - 30 reps per exercise
      Round 2 - 25 reps per exercise
      Round 3 - 20 reps per exercise

      American Kettlebell Swing
      Air Squat 
      24" Box Jump
      Double Under

      #3 is continuous work.  

      Results for the front squat and 400 meter run:
      Rob Tijerina - 235 lbs and 1:29.7
      Scott Johnson - 235 lbs and 1:27.4
      Don Starr - 190 lbs and 1:26.6
      Carlo Anguiano - 275 lbs and 1:22.7
      Troy Etheredge - 255 lbs and 1:16.3
      Justin Slusher - 265 lbs and 1:47
      Jason Bryant - 285 lbs

Monday, July 8, 2013

BACK - 7/9/13

As part of your warmup, at a comfortable pace, do 3 rounds of:
      Air Squat - 20 reps
      Cable Row (light weight) - 15 reps
      Pushup (not hand release) - 10 reps
      Jump Squat - 5 reps

      Rest a minute or so between rounds.  

#1  Standing Broad Jump - Best of 4 attempts

      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 Deadlift - 10 Reps

      We are looking for a perfect posture 10 Rep Max.  Don't just dive into the 10RM set.
      I recommend a few reps at 80%, 85%, 90%, and 95% of your projected 10RM before
      your max effort set.  We will post our results.

#3  This is 3 rounds.
      
      For Round 1, the work: rest ratio is 60 seconds: 60 seconds
      For Round 2, the work: rest ratio is 45 seconds: 45 seconds
      For Round 3, the work: rest ratio is 30 seconds: 30 seconds

      BB Row 
      REST
      Goblet Squat
      REST
      Kipping Pullup
      REST
      Box Jump
      REST

      Results for BB Deadlift 10RM and Standing Broad Jump:
      Scott Johnson - 275 lbs,  9' 0"
      Jason Bryant - 315 lbs, 7' 8"

CHEST - 7/8/13

As part of your warmup:
      Run 400 meters at a comfortable pace
      
      Then do 2 rounds of:
      DB Reverse Fly (light weight) - 10 reps
      DB Bench Press (light weight) - 15 reps
      Air Squat - 15 reps
      DB Thruster (light weight) - 10 reps
      
      Rest a minute or so between rounds.

#1  BB Bench Press      1-1-1-1-1-1 rep

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

#2  On the 50 meter course, run 200 meters for time.  Before you run for time, do 5
      reps of 25 meter sprints, at effort levels of 50%, 60%, 70%, 80%, and 90%.
      We will post our results.  

#3  Do 3 rounds of:

      BB Bench Press with a 2 second PAUSE - 5 reps
      BB Front Squat (no pause) - 10 reps
      Hand Release Pushup - 15 reps
      REST - 1 MINUTE
      Hand Release Pushup - 15 reps
      BB Front Squat (no pause) - 10 reps
      BB Bench Press with a 2 second PAUSE - 5 reps
     
      Rest between rounds.  

      Results for BB Bench Press and 200 meter run:
      Don Starr - 200 lbs and 35.1 seconds
      Scott Johnson - 250 lbs and 34.9 seconds
      Troy Etheredge - 300 lbs and 32.0 seconds
      Carlo Anguiano - 285 lbs
      Jason Bryant - 245 lbs

Saturday, July 6, 2013

SHOULDERS - 7/6/13

As part of your warmup, do 2 rounds of:
      Pullup - 5 reps
      Pushup (not hand release) - 10 reps
      BB Push Press (unweighted BB) - 15 reps
      Air Squat - 20 reps

      Rest a minute or so between rounds.

#1  Do 3 rounds of:

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

      Rest between rounds.  Go somewhat light.  Don't go heavier than 70% of
      your split jerk 1 Rep Max. 

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

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

#3 Do 3 rounds of:

      BB Waiter's Walk - 50 meters
      Medicine Ball Wall Ball - 25 reps
      Toes to Bar - 15 reps
      DB Lateral Raise - 25 reps
      Seated DB Shoulder Press - 15 reps

      Rest between rounds. 

      Results for the 100 meter sprint on the 50 meter course:
      Troy Etheredge - 14.4 seconds
      Scott Johnson - 15.5 seconds

Friday, July 5, 2013

LEGS - 7/5/13

As part of your warmup, with an unweighted BB, do 2 rounds of:
      Back Squat - 10 reps
      Clean Grip Behind the Neck Shoulder Press - 10 reps
      Overhead Squat - 5 reps
      Hang Clean - 5 reps

      Rest a minute or so between rounds.  

#1  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. 

#2  Every EVEN minute, do 5 reps of BB Ground to Overhead 
      Every ODD minute, do 5 reps of BB Front Squat (no pause) 

      Do 8 total sets (4 sets of ground to overhead and 4 sets of front squat).

#3  Air Squat - 2 minutes
      REST - 2 minutes
      Burpee - 2 minutes

      Results for the BB Back Squat 1 Rep Max:
      Troy Etheredge - 275 lbs
      Scott Johnson - 275 lbs

Wednesday, July 3, 2013

BACK - 7/3/13

As part of your warmup, with an unweighted BB, do 2 rounds of:
      Back Squat - 10 reps
      Behind the Neck Shoulder Press - 10 reps
      Rest between rounds.  

      Then do 3 sets of BB Hip Clean with 50% of your clean 1RM      5-5-5 reps
      Rest between sets.

#1  In 15 minutes, with a partner, do as many rounds as possible of:

      Kipping Pullup - 40 reps
      Double Under - 60 reps
      BB Row - 40 reps
      DB Thruster - 60 reps

      Only one partner is working at a time.
      Number of reps is the TOTAL for both partners.   So, for example, for the pullups,
      Partner A could do 12 reps, Partner B could do 12 reps, then Partner A could do  
      8 reps, Partner B could do 8 reps for a total of 40 reps, then they move on to the   
      double unders.  But divide the reps up any way you want, and the partners don't have  
      to do the same number of reps.  One partner can end up doing more reps than the  
      other.  

#2  3-Position Deadlift      3-3-3-3-3 reps

      This is a progression.  Start with a weight you can easily manage, and then try to add
      weight each set.  Rest between sets.  For the 3-position deadlift, you will PAUSE for
      2 seconds when the bar first breaks contact with the floor, then PAUSE for 2 
      seconds when the bar is at knee height, and then stand all the way up with the bar.  

Tuesday, July 2, 2013

CHEST - 7/2/13

As part of your warmup, do 3 rounds, at a comfortable pace, of:
      Pullup - 5 reps
      BB Bench Press (no pause, light weight) - 10 reps
      BB Front Squat with a 3 second PAUSE (light weight) - 5 reps

#1  BB Bench Press (1.5 REP) WITH BANDS      3-3-3-3-3-3 reps

      For sets 1 and 2, the load is 35% of your regular bench press 1RM, and be as
      explosive as you can with each rep.  We want SPEED on the bar.
      Then try to progressively add weight for sets 3, 4, 5, and 6.  Rest between sets.

#2  This is 5 rounds of continuous work.

      American Kettlebell Swing      
      Hand Release Pushup      
      Run 200 meters

      Round 1 is 24 Kettlebell swings, 12 pushups, and a 200m run.  
      Round 2 is 21 Kettlebell swings, 15 pushups, and a 200m run.  
      Round 3 is 18 Kettlebell swings, 18 pushups, and a 200m run.
      Round 4 is 15 Kettlebell swings, 21 pushups, and a 200m run.
      Round 5 is 12 Kettlebell swings, 24 pushups, and a 200m run.