BACK - 10/31/13

Warmup - At a comfortable pace, with an unweighted BB, do 2 rounds of:
      Row - 5 reps
      Front Squat - 10 reps
      Behind the Neck Standing Press - 5 reps
      Back Squat - 10 reps

#1  Every minute, on the minute, do 3 reps of BB Row (heavy but perfect)
      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 9 minutes and 30 seconds.  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.

#2  Do 3 rounds of:

      Horizontal Sledge - 12 reps per side
      Goblet Squat - 18 reps
      DB Reverse Fly - 24 reps
      REST - 2 minutes

CHEST - 10/30/13

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  BB Bench Press PAUSE WITH BANDS      5-5-5-5-5-5 reps

      There is a 2 second PAUSE at the bottom of each rep.
      Rest between sets.  Start with a weight you can easily manage and then try to
      add weight each set.  

#2  Every EVEN minute, do 8 Burpees.
      Every ODD minute, do 8 reps of BB Deadlift at 65% of your 10 Rep Max.

      In between burpees and deadlifts, you are doing:
      American Kettlebell Swing - 40 reps
      Hand Release Pushup - 40 reps

      Finish the kettlebell swings before you move on to the pushups.
      #2 is over when you have completed all 40 of the kettlebell swings and 
      all 40 of the pushups.  We want quality reps and good posture!

#3  BB Bench Press with a 2 second PAUSE at the bottom of each rep      6-9-12 reps

      No bands for #3.  Rest between sets.  

SHOULDERS - 10/28/13

Warmup - At a comfortable pace, with an unweighted BB, do 3 rounds of:
      Snatch Grip Behind the Neck Push Press - 6 reps
      Overhead Squat - 6 reps

      Then do:
      Standing  BB Shoulder Press with BANDS and light kettlebells      5-5-5 reps
      PAUSE for 2 seconds at the bottom and the top of each rep.  The bands are used
      to hang the kettlebells from the sleeve of the barbell, just like the chest warmup
      on 10/24/13.

#1  Standing BB Shoulder Press

      Set 1 - 10 reps
      Set 2 - Add 20 lbs to the weight you used for Set 1 and go to failure
      Set 3 - Subtract 20 lbs from the weight you used for Set 1 and go to failure

      Rest between sets.

#2  Do 1 round of:

      DB Lateral Raise - 21 reps
      Plate Front Raise - 18 reps
      Jump Squat - 15 reps
      BB Push Press - 12 reps
      Toes to Bar - 9 reps
      BB Power Jerk - 6 reps

      REST - 60 seconds
      Burpee - 60 seconds
      REST - 60 seconds

      BB Power Jerk - 6 reps
      Toes to Bar - 9 reps
      BB Push Press - 12 reps
      Jump Squat - 15 reps
      Plate Front Raise - 18 reps
      DB Lateral Raise - 21 reps

LEGS - 10/27/13

Warmup - At a comfortable pace, with an unweighted BB, do 3 rounds of:
      Back Squat (no pause) - 5 reps
      Behind the Neck Shoulder Press - 5 reps (3 sec PAUSE at the top of each rep)

      Then do 4 sets of BB Squat Clean.  3 reps 50%, 3 reps at 55%, 3 reps at 60%, and
      3 reps at 65% of clean 1RM.

#1  At the start of every minute, do 3 reps of BB Squat Clean @70% of 1RM.  Do 8 sets.
      Reset your starting position for every rep.  Come off the ground smoothly and
      under control.  Don't try to rip the barbell off the ground.  

#2  BB Front Squat      3-3-3-3-3-3 reps

      PAUSE at the bottom of the first rep for 3 seconds.  No pause for reps 2 and 3.
      Rest between sets.  Start with a weight you can easily manage and then try to 
      add weight each set.  

#3  Do 5 rounds of:

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

BACK - 10/25/13

Warmup - At a comfortable pace, do:
      10 BB Front Squats and 10 BB Rows with an unweighted BB
      8 BB Front Squats and 8 BB Rows with 95 lbs
      6 BB Front Squats and 6 BB Rows with 115 lbs

#1  Every minute, on the minute, you will do 2 sets.  The progression looks like this:

      0:00 - BB Row - 1 rep, Burpee - 10 reps
      1:00 - BB Row - 2 reps, Burpee - 9 reps
      2:00 - BB Row - 3 reps, Burpee - 8 reps...

      Continue this pattern, adding one BB Row and subtracting one burpee per minute
      until the 9:00 minute mark (10 reps of BB Row and 1 burpee).

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

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

#3  Do 3 rounds of:

      Vertical Sledgehammer VS Tire (swinging 12 to 6 o'clock) - 1 minute
      REST - 1 minute
      Cable Row - 30 seconds
      REST - 1 minute

      For the sledgehammer, go 30 seconds left handed and 30 seconds right handed.
      At station 18, we have James Garee's 38 pound sledgehammer that we use for
      this exercise.  If you want to see how an actual adult swings a 38 pound sledge, 
      ask Dave Mechem, James Garee, or somebody at Station 14 or Station 8 to show
      you.  If you want to see what a 3rd grader looks like swinging a sledgehammer, 
      then check out my demo right here!

      

CHEST - 10/24/13

Warmup - At a comfortable pace, do 3 rounds of:

      Pullup - 5 reps

      Pushup (not hand release) - 10 reps

      Air Squat - 15 reps

      Then do BB Bench Press (no pause)      12-12 reps

      Use the bands with kettlebells (see picture at bottom of post)

#1  BB Incline Bench Press (no pause)      5-5-5-5-5 reps

      Rest between sets.  Start with a weight you can easily manage and then try

      to increase weight each set.

#2  Do 2 rounds of:

      BB Hang Clean

      Standing BB Shoulder Press

      BB Front Squat

      BB Bench Press (no pause)

      Round 1 - 7 reps per exercise

      Round 2 - 5 reps per exercise

      Rest between sets.  Try not to set the bar down for the first 3 exercises.

#3  Do 1 round of:

      Burpee - 25 reps

      Toes to Bar - 25 reps

      Hand Release Pushup - 25 reps

SHOULDERS - 10/22/13

Warmup - At a comfortable pace, with an unweighted BB, do 2 rounds of:
      Standing Shoulder Press - 5 reps
      Push Press - 5 reps
      Split Jerk - 5 reps
      Snatch Grip Behind the Neck Push Press - 5 reps
      Overhead Squat with a 3 second PAUSE at the bottom of each rep - 5 reps

#1  Standing BB Shoulder Press with a 3 second PAUSE at the TOP of each rep

      Start with 65% of your standing shoulder press 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 do as many reps as you can.
      Rest between sets.

#2  This is 3 rounds.  Each round is five minutes long.
      For each round, focusing on good technique and posture, do:
     
      BB Ground to Overhead - 5 reps
      Burpee - 10 reps
      BB Push Press - 10 reps
      DB Lateral Raise - 10 reps
      Run 100 meters

      Each 5-minute round is continuous work.  If you finish the 100 meter run, go right
      back to the ground to overheads.  Work until the 5 minutes is up.  Rest 1 minute
      between rounds. 

LEGS - 10/21/13

Warmup - With an unweighted BB, do 2 rounds of:
      Back Squat (no pause) - 5 reps
      Behind the Neck Shoulder Press - 5 reps
      Front Squat (no pause) - 5 reps

      Then do:
      BB Back Squat with a 3 second PAUSE - 5 reps (40% of 1RM) - 5 reps (50% of 1RM)
      Rest between sets.

#1  BB Back Squat (no pause)      20-15 reps

      Rest between sets.  Go as heavy as you can with perfect posture and technique.

#2  Do 3 rounds of:

      24" Box Jump 
      DB Thruster
      Double Under
      Air Squat
      REST - 2 minutes

      Round 1 - 30 reps of each exercise
      Round 2 - 25 reps
      Round 3 - 20 reps

BACK - 10/19/13

Warmup - At a comfortable pace, do 2 rounds of:
      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 ten total sets.
      Try to use the same weight for all 10 sets.

#2  Do 3 rounds of:

      American Kettlebell Swing - 15 reps
      Pullup - 10 reps (do as many as you can strict, then switch to kipping)
      BB Front Squat (no pause) - 5 reps
      REST - 60 seconds

      After your third 60 second rest, immediately begin 3 rounds of:

      DB Reverse Fly - 15 reps
      Burpee - 10 reps
      BB Deadlift - 5 reps
      REST - 60 seconds

CHEST - 10/18/13

Warmup - do 3 rounds of:
      Front Squat (unweighted BB, no pause) - 10 reps 
      Push Press (unweighted BB) - 10 reps
      DB Bench Press (light weight) - 10 reps

#1  BB Rack Press      5-5-5-5-5 reps

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

#2  Start a timer and do 5 rounds of:

      On the minute - BB Hip Clean - 3 reps @ 50% of your clean 1RM
      On the half-minute - Hand Release Clapping Pushup - 6 reps

      So the cleans start at 0:00, 1:00, 2:00, 3:00, and 4:00.  The pushups start at
      0:30, 1:30, 2:30, 3:30, and 4:30.  

#3  Do 2 rounds of:

      Plate Pull - 80 feet
      Jump Squat - 60 seconds
      Hand Release Pushup - 40 reps
      REST - 60 seconds
      BB Bench Press (NO TOUCH) - 10 reps

      Rest 2 minutes between rounds.  For the no touch bench press, keep the bar
      about 1-3" off your chest at the bottom of each rep.  

SHOULDERS - 10/16/13

Warmup - Do 2 rounds, slow and controlled, of:
      BB Thruster (lock out at the top of each rep) - 15 reps
      DB Reverse Fly - 15 reps
      Run 200 meters

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

#2  This is continuous work.

      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.

#3  Do 1 round of:

      Standing BB Shoulder Press - 12 reps
      REST - 60 seconds
      Standing BB Shoulder Press - 9 reps
      REST - 60 seconds
      Standing BB Shoulder Press - 6 reps

      The listed number of reps (12, 9, and 6) is a target, a guide to help you pick a 
      weight to put on the bar.  But go to failure on each of the 3 sets.  

LEGS - 10/15/13

Warmup - With an unweighted BB, at a comfortable pace, do 3 rounds of:
      Standing Shoulder Press - 5 reps with a 2 second PAUSE at the top of each rep
      Front Squat - 5 reps with a 2 second PAUSE at the bottom of each rep
      Hip Clean - 5 reps

#1  Do 4 rounds of:

      BB Clean Grip DL - 1 rep
      BB Hang Clean - 2 reps
      BB Front Squat - 3 reps (with a 3 second PAUSE at the bottom of each rep)

      Start with 50% of your clean 1RM and then try to add a little weight each round.
      Do all 6 reps without setting the bar down.  Rest between rounds.  

#2  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 handle
      and then add weight each set.  Rest between sets.  We will post results. 

#3  Do 2 rounds of:

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

      Rest 2 minutes between rounds.

      Results for Clean 1 Rep Max:
      Rob Tijerina - 215 lbs
      Jerry Ronquillo - 165 lbs
      Nicole Roberts - 110 lbs

BACK - 10/13/13

Warmup - At a comfortable pace, do 3 rounds of:
      Pullup - 5 reps
      Pushup (not hand release) - 10 reps
      Air Squat - 15 reps

#1  Strict Weighted Pullup      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.

#2  Strict Unweighted Pullup - One set.  Go to failure.  We will post our results.

#3  Do 3 rounds of:

      Cable Row - 20 reps
      REST - 30 seconds
      BB Deadlift - 10 reps
      REST - 1 minute
      DB Reverse Fly - 20 reps
      REST - 30 seconds
      BB Row - 10 reps
      
      Rest 3 minutes between rounds.  
      For the deadlift and BB Row, we want PERFECT POSTURE.  If your posture
      and technique are starting to come apart, the weight is TOO HEAVY.
      

CHEST - 10/12/13

Warmup - At a comfortable pace, do 4 rounds of:
      Pushup (1.5 REP) - 5 reps
      Goblet Squat - 15 reps
      BB Bench Press - R1 - 7 reps @ 145 lbs, R2 - 5 reps @ 165 lbs, 
                  R3 - 3 reps @ 185 lbs, R4 - 1 rep @ 205 lbs

#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  On the 50 meter course, run 200 meters for time.  We will post our results.

      This is just one rep.  Before you run the 200 meters, do 7 submaximal sprints.  The 
      distance for the submax sprints is 25 meters.  Your effort level for the 7 reps is:
      50% for rep 1, 60% for rep 2, 70% for rep 3, 80% for rep 4, and then 90%
      for reps 5-7.  

#3  This is 4 rounds:

      Hand Release Pushup - 18 reps
      EZ Curl Bar Nosebreaker - 12 reps
      REST - 1 minute
      BB Bench Press (2 second PAUSE at the bottom of each rep) - 6 reps

      Rest between rounds.

      Results for 225 Max Reps and 200 meter run:
      Scott Johnson - 2 reps at 225 lbs and 10 reps at 175 lbs - 36.3 seconds
      Don Starr - 37.1 seconds
      Quinn Tiemann - 40.2 seconds
      Jerry Ronquillo - 36.3 seconds

SHOULDERS - 10/10/13

Warmup - At a comfortable pace, do 5 rounds of:
      Air Squat - 10 reps
      Sprint - 25 meters

      Effort level for the sprints is:  50% for R1, 60% for R2, 70% for R3, 
      80% for R4, and 90% for R5

#1  On the 50 meter course, sprint 100 meters for time.  Do 2 reps.  
      Rest between reps, and we will record our best time.

#2  BB Split Jerk      3-3-2-2-1-1 rep  (see video at bottom of post)

      Rest between sets.  Load for the six sets is 60%, 60%, 70%, 70%, 75%, 75%
      of your Split Jerk 1RM.

#3  Do 1 round of:

      BB Push Press (PAUSE 2 seconds at the top of each rep) - 10 reps
      Jump Squat - 20 reps
      DB Lateral Raise - 30 reps
      Double Under - 40 reps
      REST - 90 seconds
      Double Under - 40 reps
      DB Lateral Raise - 30 reps
      Jump Squat - 20 reps
      BB Push Press (PAUSE 2 seconds at the top of each rep) - 10 reps

Results for 100 meter sprint:
      Rob Tijerina - 15.54 seconds
      Scott Johnson - 15.81 seconds

LEGS - 10/9/13

Warmup - At a comfortable pace, do 3 rounds of:
      BB Front Squat (no pause) - 5 reps
      BB Push Press - 5 reps
      BB Back Squat (no pause) - 5 reps
      Behind the Neck Clean Grip Push Press - 5 reps

      Use just the bar for the 1st round, then 65 lbs for the 2nd round, then
      85 lbs for the 3rd round.

#1  BB Front Squat      1-1-1-1-1-1 rep

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

#3  On EVEN minutes, do 4 reps of BB Back Squat (no pause) @ 60% of 1RM
      On ODD minutes, do 12 reps of American Kettlebell Swing.

      When you are not doing squats or KB swings, you are doing burpees.  #3 is
      is over when you complete 40 burpees.  

Results for Front Squat 1RM and 800 meter run:
      Don Starr - 195 lbs and 3:20
      Rob Tijerina - 245 lbs and 3:12
      Scott Johnson - 245 lbs and 3:04
      Quinn Tiemann - 225 lbs and 3:40

BACK - 10/7/13

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
      
#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 results.

#2  BB Deadlift - 10 reps

      We are looking for a PERFECT POSTURE 10 Rep Max.  And don't just dive  
      into the 10RM set.  Do a few reps at about 80%, 85%, 90%, and then 95% 
      of your projected 10RM before your max effort set.  We will post results.

#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 2 minutes between rounds.

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

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

Results for standing broad jump and 10RM deadlift:
Rob Tijerina - 8' 2", 300 lbs
Quinn Tiemann - 7' 1", 205 lbs
Jason Bryant - 295 lbs
Nicole Roberts - 6' 9.5", 175 lbs

CHEST - 10/6/13

Warmup - At a comfortable pace, do 2 rounds of:
      Pullup - 5 reps
      Close Grip Pushup (thumbs 2" apart) - 10 reps
      BB Hip Clean (unweighted bar) - 5 reps
      BB Standing Shoulder Press (unweighted bar) - 10 reps

#1  BB Bench 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 results.

#2  Do 3 rounds of:

      BB Hang Clean - 5 reps
      BB Standing Shoulder Press - 5 reps
      BB Front Squat - 5 reps
      Hand Release Pushup - 20 reps

      Do the first 3 exercises without setting the bar down.  Rest between rounds.

#3  BB Floor Press      10-5-15 reps

      Rest between sets.  The bar should come to a complete stop at the bottom of each rep.  

Results for BB Bench Press 1RM:
Rob Tijerina - 275 lbs
Quinn Tiemann - 205 lbs
Jason Bryant - 275 lbs
Nicole Roberts - 115 lbs
Don Starr - 205 lbs

SHOULDERS - 10/4/13

Warmup - With an unweighted BB, at a comfortable pace, do 2 rounds of:
      Standing Shoulder Press (no pause) - 5 reps
      Front Squat (no pause) - 5 reps
      Behind the Neck Standing Shoulder Press (PAUSE 3 sec at top of each rep) - 5 reps
      Back Squat (PAUSE 3 sec at bottom of each rep) - 5 reps

#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 try to 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
      Run 200 meters

Results for standing BB Shoulder Press:
Jason Bryant - 185 lbs
Don Starr - 150 lbs

LEGS - 10/3/13

Warmup - With an unweighted BB, at a comfortable pace, do 2 rounds of:
      Back Squat (no pause) - 10 reps
      Behind the Neck, Clean Grip Shoulder Press - 10 reps
      Overhead Squat - 5 reps
      Hang Clean - 5 reps

#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 add weight each set.  Rest between sets.  We will post our results.

#2  Every EVEN minute, do 3 reps of BB Clean.
      Every ODD minute, do 6 reps of BB Front Squat

      Do 8 total sets (4 sets of cleans and 4 sets of front squat).

#3  In 6 minutes, do as many rounds as you can of:

      Double Under - 18 reps
      Air Squat - 12 reps
      Burpee - 6 reps

Results for BB Back Squat 1RM:
      Troy Etheredge - 275 lbs
      Rob Tijerina - 275 lbs
      Don Starr - 235 lbs
      Justin Slusher - 385 lbs
      Jason Bryant - 360 lbs
      Nicole Roberts - 185 lbs