BACK - 9/1/13

Warmup - With an unweighted barbell, do 1 round of:
      Row - 10 reps
      Front Squat - 10 reps
      Back Squat - 10 reps
      Row - 10 reps

#1  Cable Row

      Every minute, on the minute, do 8 reps.  You will do 8 sets.  Try to use the 
      same weight for all sets.

#2  With a partner, you will do 2 rounds of:

      Kipping Pullup - 50 total reps per round
      Burpee - 50 total reps per round
      BB Row (recommended weight is 135 lbs) - 50 total reps per round
      Run - 800 total meters per round

      Only one partner is working at a time.  You can divide the work up however
      you would like.  You can do 10 reps at a time and switch, do half the total
      and then switch, whatever you want to do.  The work does not have to be split
      evenly.  For example, in one of the rounds,  one partner could end up doing
      28 pullups and the other partner gets 22 pullups.  That is OK.  Your only rest
      is when your partner is working.  If you are doing this workout by yourself,
      do 25 reps per round, run 400 meters per round, and make your time of
      work:rest about 1:1.

CHEST - 8/31/13

Warmup - At a comfortable pace, do 4 rounds of:
      Air Squat - 10 reps
      Burpee - 5 reps
      BB Bench Press (no pause) - 5 reps

      For the bench press, load is 50% of 1RM for 1st round, then add 10 pounds
      each round after that.

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

      Every minute, do 4 reps.  You will do 5 sets.  Load on the bar for all sets
      is 40% of your BB Bench Press 1RM.  We want a quick, controlled
      downward phase and then an EXPLOSIVE upward phase on all reps.

#2  BB Bench Press with ISOMETRIC PAUSE (2 seconds)      3-3-3-3-3 reps

      Start with a weight you can easily manage for the 1st set, and then try to
      increase weight each set after that.  Rest between sets.  For the isometric
      pause, stop the bar at the bottom of each rep about 1-3" from your chest.
      Pause for 2 seconds and then press the weight up.  Don't let the bar touch
      your chest.  Rest between sets.

#3  Do 3 rounds of:

      Double Under - 24 reps
      EZ Curl Bar Nosebreaker - 12 reps
      Jump Squat - 18 reps
      BB Floor Press - 6 reps

      Rest 2 minutes between rounds.  

SHOULDERS - 8/29/13

Warmup:
      Standing BB Shoulder Press (unweighted, no pause) - 10 reps
      Standing BB Shoulder Press with Kettlebells hanging from the BANDS   5-5-5 reps
            PAUSE  for 2 seconds at the bottom and top of each rep of presses with
            the bands and kettlebells.  Each band is doubled up, fed through the handle
            of the kettlebell and then looped over the collar of the barbell.  Use light
            kettlebells. 

#1  Do 3 rounds of:

      Snatch Grip Behind the Neck Push Press - 4 reps
      BB Overhead Squat (no pause) - 4 reps

      Start with a weight you can easily manage and then try to add weight for
      rounds 2 and 3.  Rest between rounds. 

#2  BB Split Jerk      2-2-2-2-2 reps

      Load for Set 1 - 65% of Split Jerk 1RM, Set 2 - 70%, Set 3 - 75%, Set 4 - 80%
      and Set 5 - 85%
      Rest between sets.

#3  Handstand Pushup - Every 30 seconds (on the minute and half-minute),
      do "x" reps of handstand pushup.  You will do 8 total sets.  Before you begin,
      pick "x" for yourself.  Pick a number that is challenging but also allows you
      to complete the same number of reps each set.  Your last set starts at 3 minutes
      and 30 seconds.

#4  Do 1 round of:
     
      American Kettlebell Swing - 30 reps
      Run 300 meters
      BB Sumo High Pull - 30 reps

LEGS - 8/28/13

Warmup - With an unweighted BB, for 3 minutes, do:
      Back Squat (no pause) - 5 reps
      Behind the Neck Standing Shoulder Press (no pause) - 5 reps

      Work continuously, but at a comfortable pace, going back and forth between
      the squat and the standing press.    

#1  BB Frankenstein Front Squat with a 3 second PAUSE at the bottom      5-5-5 reps

      For the Frankenstein Front Squat, the bar is racked across your shoulders, just like
      a front squat, but your arms are straight out in front of you, angled slightly upward,
      with your palms facing each other.  Take the bar from the rack to start each set,
      and rerack it at the end of each set.  Do a set or two with just the bar.  The first set
      with weight added to the bar counts as the first of your three sets.  Try to add
      weight each set.  Rest between sets.

#2  BB Clean with a 3 second PAUSE      2-2-2-2 reps

      The pause is after the pull, in the receiving position (the same position as the bottom
      of a front squat).  Do a couple of sets with lighter weight, and then the 4 sets that
      count are at 75% of your clean 1RM.  Reset your starting position for each rep.  Don't
      do "touch and go" on the second rep.  Rest between sets.

#3  Do 1 round of:

      BB Back Squat (no pause) - 10 reps
      Kipping Pullup - 20 reps
      DB Thruster - 30 reps
      Hand Release Pushup - 40 reps
      Air Squat - 50 reps
      REST - 90 seconds
      Air Squat - 50 reps
      Hand Release Pushup - 40 reps
      DB Thruster - 30 reps
      Kipping Pullup - 20 reps
      BB Back Squat (no pause) - 10 reps  

BACK - 8/26/13

Warmup - At a comfortable pace, with an unweighted BB, do 2 rounds of:
      BB Row - 10 reps
      Romanian Deadlift - 5 reps
      Front Squat with a 3 second PAUSE at the bottom of each rep - 5 reps
      Hip Clean - 5 reps

#1  Strict Weighted Pullup      4-4-4-4-4-4 reps

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

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

      #2 is continuous work.  Do 1 row, then 10 jump squats, then 2 rows, then
      9 jump squats, etc.  Try to use the same weight on the rows for all 10 sets.

#3  Do 2 rounds of:

      Vertical Sledgehammer VS Tire (swinging 12 to 6 o'clock) - 1 minute
      REST - 1 minute
      Cable Row - 1 minute
      REST - 1 minute

      For the sledgehammer, go 30 seconds left handed and 30 seconds right.

CHEST - 8/25/13

Warmup:  Do 4 rounds, at a comfortable pace, of:
      Sprint 50 meters - 1 rep (60% effort 1st rep, then 70, 80, and 90% on last rep)
      Pushup (not hand release) - 10 reps
      Air Squat - 10 reps

#1  Depth Jump with Lateral Movement - 8 reps

      a) Step off an 18" box.
      b) Land with both feet.  Have a partner, standing in front of you, point
           to his 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 immediately do the next rep.  Be
      as explosive as possible with each rep.

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

      Every 30 seconds, do 3 reps.  You will do 8 sets.  Load on the bar for all sets
      is 35% of your BB Bench Press 1RM.  We want a quick, controlled
      downward phase and then an EXPLOSIVE upward phase on all reps.  Your
      last set starts at 3 minutes and 30 seconds

#3  BB Bench Press (no pause) PLUS NEGATIVES

      Set 1 - 4 reps plus 1 negative rep
      Set 2 - 3 reps plus 1 negative rep
      Set 3 - 2 reps plus 1 negative rep
      Set 4 - 1 rep plus 1 negative rep
      Set 5 - 1 negative rep

      For the negatives, lower the weight as slowly as you can to your chest.
      You will probably need a spotter to rerack the weight after the negative.
      Rest between sets.

#4  Start a timer.  You have 2 minutes to:

      Run a suicide on the 50 meter course
      Hand Release Pushup - do as many reps as you can until you reach 2 minutes

      REST 2 minutes.  At the end of your 2 minute rest, the clock will be at 
      4 minutes.  Begin 2 rounds of:

      4:00 - BB Rack Press - 10 reps
      5:00 - BB Deadlift - 10 reps
      6:00 - Burpee - 10 reps
      7:00 - Toes to Bar - 10 reps

      Round 2 starts at 8 minutes.
      

SHOULDERS - 8/23/13

Warmup:  With an unweighted BB, do 2 rounds of:
      Front Squat (no pause) - 5 reps
      Split Jerk - 5 reps
      Snatch Grip Behind the Neck Push Press - 5 reps
      Overhead Squat (no pause) - 5 reps
     
      Rest about a minute between rounds. 

#1  Standing BB Shoulder Press (PAUSE 2 sec at top)     5-5-5-5-5 reps

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

#2  This is 12 minutes of continuous work.

      BB Push Press - 10 reps
      DB Lateral Raise - 10 reps
      Run 200 meters
      BB Push Press - 12 reps
      DB Lateral Raise - 12 reps
      Run 300 meters
      BB Push Press - 14 reps
      DB Lateral Raise - 14 reps
      Run 400 meters........

      Continue adding 2 reps every round to the push press and lateral raise,
      and add 100 meters every round to the run, until you hit 12 minutes.

LEGS - 8/22/13

Warmup:  At a comfortable pace, with an unweighted BB, do 2 rounds of:

      Good morning - 5 reps

      Back Squat with a 3 second PAUSE at the bottom - 5 reps

      Behind the Neck Shoulder Press with a 3 second PAUSE at the top - 5 reps

      Then do: 

      BB Front Squat (no pause) - 10 reps at 50% of your clean 1RM, rest
      and then do 5 reps at 65% of your clean 1RM

#1  BB Front Rack Hold      4 sets, 30 seconds each set.

      For the front rack hold, you pick up the BB from the rack (not the floor),
      and while standing, hold the BB in the front rack position (bar across the 
      front of your shoulders, elbows up, and hands relaxed with your fingers
      under the bar).  The load for each set is: Set 1 - 85% of your clean 1RM,
      Set 2 - 100%, Set 3 - 115%, Set 4 - 130%.  Rest between sets.

#2  BB Clean + Front Squat - This is 8 sets of: 1 rep squat clean + 2 reps front squat.

      Load for the 8 sets is: Set 1 - 50% of clean 1RM, Set 2 - 60%, Set 3 - 70%, 
      Set 4 - 80%, Set 5, 6, 7, and 8 by feel (you pick the weight).

#3  Do 5 rounds of:

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

BACK - 8/20/13

Warmup: At a comfortable pace, do 4 rounds of:
      Pullup - 5 reps
      Pushup - 10 reps
      Air Squat - 15 reps

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

      Set up 2 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 after you step off the 18" box.  Be explosive with
      each rep.  Rest between sets.

#2  BB Reverse Deadlift (clean grip)     3-3-3-3 reps

      The upward (concentric) phase is done at a normal pace.  The downward
      (eccentric) phase is 5 SECONDS FOR EACH REP.  Smooth, controlled,
      perfect posture on every rep.  Start with a weight you can easily manage and
      then try to move up in weight.  Rest between sets.

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

      Cable Row - 15 reps
      DB Thruster - 12 reps
      Toes to Bar - 9 reps
      REST - 1 minute

CHEST - 8/19/13

Warmup:
Run 25 meters - 6 reps  (effort level is 50%, 60%, 70%, and then 3 reps at 80%)
      Rest between reps, then at a comfortable pace do 3 rounds of:
Behind the Neck Standing Shoulder Press - 5 reps with an unweighted BB
BB Bench Press (no pause) - 5 reps with 50% of your 1RM
      All reps slow and controlled.  Rest about a minute between rounds. 

#1  BB Bench Press WITH BANDS + ISOMETRIC PAUSE      4-4-4-4-4 reps

      Start with a weight you can easily manage and then try to add weight each set.
      Rest between sets.  At the bottom of each rep, do not touch the weight to your
      chest.  Pause for 2 seconds with the weight about 1-3" off your chest.

#2  BB Ground to Overhead

      Every 45 seconds, do 6 reps.  Do 4 total sets.

      0:00 - Set 1,  0:45 - Set 2,  1:30 - Set 3,  2:15 - Set 4

#3  This is 4 rounds. 

      Round 1 - do 15 reps of exercises A, B, C, D, and E
      Round 2 - do 20 reps of exercises A, B, C, and D
      Round 3 - do 25 reps of exercises A, B, and C
      Round 4 - do 30 reps of exercises A and B

      A) Hand Release Pushup 
      B) Jump Squat
      C) DB Incline Bench Press
      D) Box Jump
      E) EZ Curl Bar Nosebreaker

      Rest 2 minutes between rounds.
      

SHOULDERS - 8/17/13

As part of your warmup, at a comfortable pace, do 2 rounds of:
      BB Row - 10 reps (light weight)
      Hand Release Pushup - 10 reps
      DB Lateral Raise - 15 reps
      Air Squat - 15 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.
      Try to use the same weight for all 10 sets.  

#2  Every EVEN minute, on the minute, do:

      Standing BB Shoulder Press - 5 reps
      BB Sumo High Pull - 10 reps
      DB Reverse Fly - 15 reps

      Do 5 total rounds.  The rounds start at 0:00, 2:00, 4:00, 6:00, and 8:00.
      Your rest is the time between completing all three exercises, and the 
      beginning of the next even minute.  

LEGS - 8/16/13

As part of your warmup, with an unweighted BB, do 2 rounds of:
      Front Squat - 8 reps
      Standing Shoulder Press - 8 reps
      Back Squat - 8 reps
      Behind the Neck Shoulder Press - 8 reps

      Rest a minute or so between rounds.

#1  BB Clean - This is 8 sets of 1 rep (8 singles)

      The load for each set is: Set 1 - 60% of 1RM, Set 2 - 65%, Set 3 - 70%, 
      Set 4 - 75%, Sets 5, 6, 7, and 8 - 80%.  Rest between sets.

#2  BB Front Squat      2-2-2-2 reps

      Load for the first set is 80% of your clean 1RM.  Then try to add weight on 
      each of the following sets.  Rest between sets.  PAUSE on the FIRST rep of 
      each set, and then there is no pause on the SECOND rep of each set.  

#3  This is 10 total sets, 5 sets of sprints and 5 sets of burpees
      Every even minute, on the minute, run 100 meters in less than 20 seconds.
      Every odd minute, on the minute, do 8 burpees.  

#4  Do 1 round of:

      American Kettlebell Swing - 50 reps
      Double Unders - 75 reps
      Air Squat - 100 reps

      You may have to break each exercise into multiple sets.  That is fine.  Just try
      to work quickly, with good technique, and complete all reps of one exercise 
      before moving on to the next exercise.  
      

BACK - 8/14/13

As part of your warmup, at a comfortable pace, do:
      10 BB Front Squats and 10 BB Row with an unweighted BB
      8 BB Front Squats and 8 BB Row with 95 lbs
      6 BB Front Squats and 6 BB Row with 135 lbs

      Feel free to go lighter on the weights.
      
#1  BB Row      4-4-4-4 reps

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

#2  This is 3 rounds.  Round 1 looks like this:

      At 0:00 - do 4 reps of 3-position BB Deadlift
      At 1:00 - do x reps of Strict Unweighted Pullup
      At 2:00 - do Burpee Broad Jump for 25 meters

      Round 2 starts at 3:00, and Round 3 starts at 6:00

      For the 3-position deadlift, you will stop and PAUSE for 1 second as soon
      as the bar breaks contact with the floor, then PAUSE again for 1 second
      when the bar is at knee height, and then stand all the way up with the weight.
      There are no stops on the way back down.  

      For the Strict Pullup, you decide before you start, on a number of reps you think
      you can do for all 5 rounds.  And then try to get that number each round.  

      For the burpee broad jump, instead of jumping vertically at the top of each rep,
      you are jumping horizontally.  Wherever you land is where you start the next rep.
      
#3  Do 8 rounds of:

      Superman Hold - 20 seconds
      Rest - 10 seconds

      For the Superman Hold, you are on your stomach.  Arms and legs are straight 
      and off the ground.  Hold the static position for 20 seconds and rest for 10 seconds.

CHEST - 8/13/13

As part of your warmup, at a comfortable pace, do 2 rounds of:
      Run 200 meters on the 50 meter course
      BB Behind the Neck Standing Shoulder Press (unweighted BB) - 10 reps
      Pushup (not hand release) - 15 reps
      DB Reverse Fly - 10 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 37% of your 1RM.  We want a quick, controlled
      downward phase, and then an EXPLOSIVE upward phase for all reps.

#2  BB Bench Press (1.5 REP)      2-2-2-2-2 reps

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

#3  Start a timer and do 3 rounds of:

      At 0:00 - 5 reps of BB Push Press with a 2 second PAUSE at the top of each rep
                      5 reps of BB Front Squat
                      15 reps of DB Incline Press
      At 2:00 - 15 reps of American Kettlebell Swing
                      15 reps of Hand Release Pushup
      At 4:00 - 15 reps of DB Lateral Raise
                      5 reps of BB Bench Press with a 2 second PAUSE at the bottom of each rep   

      Round 2 starts at 6:00 and Round 3 starts at 12:00

SHOULDERS - 8/11/13

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

      Rest about a minute between rounds.

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

      Start with a weight you can easily manage 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 push press.  If you complete all the exercises before
      the end of the time limit, start back at push press again.  Work until you
      reach the time limit for each round.
      REST 2 MINUTES BETWEEN ROUNDS.

      BB Push Press with a 2 second PAUSE at the top of each rep - 5 reps
      BB Sumo High Pull - 10 reps
      DB Lateral Raise - 15 reps
      DB Shrug - 20 reps
      Bear Crawl - 25 meters
      Air Squat - 30 reps
      Double Unders - 35 reps
     

LEGS - 8/10/13

As part of your warmup, do:
      Air Squat - 20 reps
      BB Back Squat (unweighted BB) - 15 reps
      BB Back Squat 50% of 1RM - 10 reps
      BB Back Squat 55% of 1RM - 5 reps

      Rest about a minute between sets.

#1  BB Back Squat      15-15 reps

      Load for Set 1 is 60% of your 1RM.  Go by feel for Set 2.  Try to add weight
      for Set 2 if you can.  Rest between sets.

#2  Do 4 rounds of:

      BB Hip Clean - 1 rep
      BB Hang Clean - 1 rep
      BB Clean (from the floor) - 1 rep

      Do all 3 reps in a row, without releasing the BB.  Rest between rounds.
      Try to increase weight for each round.  
      For the hip clean, while standing with the BB, bend just slightly at the knees
      and hips (the bar should only travel a couple inches down your thighs) then 
      a)  aggressively extend your knees and hips
      b) pull yourself under the bar

      For the hang clean, the pull starts when the bar is at the top of the knees.

#3  You will do one set, every minute, on the minute.  Round 1 looks like this:

      0:00 - BB Front Squat - 9 reps
      1:00 - Hand Release Pushup - 9 reps
      2:00 - Jump Squat - 9 reps
      3:00 - Kipping Pullup - 9 reps

      Round 2 starts at 4:00, and you will do 12 REPS per exercise.
      Round 3 starts at 8:00, and you will do 15 REPS per exercise.

      You will continue to add 3 reps to each exercise every round until either
      a) you fail to complete one of the sets in one minute
      b) you complete Round 5 (21 reps per exercise)

      For the Front Squat, pick a weight before you start and then try to stick
      with that weight for all the rounds.  

BACK - 8/8/13

As part of your warmup, at a comfortable pace, do 3 rounds of:
      Strict Pullup - 5 reps
      Pushup (not hand release) - 10 reps
      Air Squat - 15 reps

#1  Cable Row      15-10-5-20 reps

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

#2  At 0:00 and on even minutes, do 5 reps of BB Row.
      On odd minutes, run 100 meters in less than 20 seconds.

      You will do 10 total sets, 5 sets of each exercise.

#3  Do 10 rounds of:

      DB Reverse Fly - 20 seconds
      REST - 10 seconds 

CHEST - 8/7/13

As part of your warmup, do 2 rounds of:

      BB Push Press (unweighted BB) - 5 reps

      BB Front Squat (unweighted BB) - 5 reps

      BB Hang Clean (unweighted BB) - 5 reps

      DB (light weight) Bench Press - 10 reps

      Rest about a minute between rounds.

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

      Every 30 seconds, do 3 reps.  You will do 8 sets.  Load on the bar for all

      sets is 32% of your 1RM.  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 Floor Press with a 2 second PAUSE at the bottom of each rep     4-4-4-4 reps

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

      Rest between sets.

#3  This is 3 rounds.  Start a timer.

      0:00 - BB Clean with a 2 second PAUSE (65% of 1RM) - 3 reps

      1:00 - BB Bench Press with a 2 sec ISOMETRIC PAUSE each rep - 6 reps

      2:00 - Plate Pull - 40 feet

      3:00 - Hand Release Pushup - 20 reps

      4:00 - Burpee - 20 reps

      5:00 - REST

      Round 2 starts at 6:00, and Round 3 starts at 12:00.

      For the BB Clean, for each rep, PAUSE for 2 seconds in the bottom position

      after you pull and receive (catch) the bar.  Just to be clear, you are paused  

      in the same position as the bottom of the front squat, after you catch it, 

      for 2 seconds.  

      

SHOULDERS - 8/5/13

As part of your warmup, do 2 rounds of:
      Close Grip Pushup (tips of thumbs 2" apart) - 10 reps
      Cable Row (light weight) - 10 reps
      Standing Shoulder Press (unweighted BB) - 5 reps
      Behind the Neck Clean Grip Shoulder Press (unweighted BB) - 5 reps

      Rest a minute or so between rounds.  

#1  Standing BB Shoulder Press      9-6-3-12 reps

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

#2  Do 1 round of:

      Plate Front Raise - 18 reps
      Goblet Squat - 15 reps
      BB Push Press - 12 reps
      Toes to Bar - 9 reps
      BB Power Jerk - 6 reps
      
      REST ONE MINUTE
      DB Thruster - one minute of work
      REST ONE MINUTE
      
      BB Power Jerk - 6 reps
      Toes to Bar - 9 reps
      BB Push Press - 12 reps
      Goblet Squat - 15 reps
      Plate Front Raise - 18 reps

LEGS - 8/4/13

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

      Rest about a minute between rounds.

#1  BB Clean      3-3-3-3 reps
   
      Load for the 4 sets is:  Set 1 - 60%, Set 2 - 65%, Set 3 - 70%, Set 4 - 75%
      These are not "touch and go" reps.  Reset your starting position on each rep.
      Rest between sets.

#2  BB Front Squat      3-3-3-3 reps

      For each set, pause for 3 seconds at the bottom of THE FIRST TWO REPS.
      No pause on the third rep of each set.  Start with 80% of your clean 1RM and
      then try to increase weight for sets 2 - 4.  Rest between sets.

#3  Do 3 rounds of:

      Air Squat - 50 reps
      Double Under - 40 reps
      Hand Release Pushup - 30 reps
      Kipping Pullup - 20 reps
      BB Deadlift - 10 reps

      Rest between rounds.  

BACK - 8/2/13

As part of your warmup, at a comfortable pace, do 3 rounds of:
      Air Squat - 20 reps
      DB Reverse Fly - 15 reps
      BB Deadlift (light weight) - 10 reps

#1  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 90% of your clean 1RM.  You can stay with that weight,
      or increase weight each set.  Rest between sets.

#2  Every minute, on the minute, do 3 reps of BB Row
      Every minute, on the half-minute, do 6 Pullups

      It should look like this:
      0:00 - BB Row - 3 reps
      0:30 - pullup - 6 reps
      1:00 - BB Row - 3 reps
      1:30 - pullup - 6 reps
      ......continuing this pattern until you have completed 10 sets of each exercise.
      Your last set will start at the 9:30 mark.  You can kip on the pullups.

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

#3  Do 1 round of:

      Sledgehammer VS Tire (swinging 12 to 6) - 30 seconds per side
      On the 50 meter course, run as far as you can in 60 seconds. 

CHEST - 8/1/13

As part of your warmup, at a comfortable pace, do 4 rounds of:
      Pullup - 5 reps
      Pushup (not hand release) - 10 reps
      Air Squat - 15 reps

#1  BB Bench Press WITH BANDS      5-5-5-5 reps

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

#2  Every minute, on the minute, do 8 burpees.

      In between sets of burpees, you are doing sets of 24" Box Jumps and sets of
      American Kettlebell Swings.  You are done with #2 when you have completed
      50 box jumps and 50 kettlebell swings.  Do the box jumps and swings in any order
      and rep scheme you want.  You can do all the box jumps first, all the swings  
      first, or mix them up.

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

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

      

#4  Run 250 meters
      Hand Release Pushup - 25 reps
      Run 200 meters 
      Hand Release Pushup - 20 reps
      Run 150 meters 
      Hand Release Pushup - 15 reps
      Run 100 meters 
      Hand Release Pushup - 10 reps
      Run 50 meters 
      Hand Release Pushup - 5 reps