Warmup - At a comfortable pace, do 4 rounds of:
Pullup - 5 reps
Pushup (not hand release) - 10 reps
Air Squat - 15 reps
#1 Cable Row 9-12-15-18-21 reps
Whatever weight you pick for the first set (9 reps), try to stick with that
weight for all 5 sets. Rest between sets.
#2 Every EVEN minute, on the minute, do 6 reps of BB Row
Every ODD minute, on the minute, do 6 reps of BB Deadlift
Do 6 sets of BB Row and 6 sets of BB Deadlift (12 total sets).
#3 Do 1 round of:
Vertical Sledgehammer (swinging 12 to 6 o'clock) - 60 seconds (30 sec per side)
Double Under - 60 seconds
REST - 60 seconds
Double Under - 60 seconds
Vertical Sledgehammer (swinging 12 to 6 o'clock) - 60 seconds (30 sec per side)
Friday, November 29, 2013
CHEST - 11/29/13
Warmup - Do 3 rounds of:
High Knee Power Skip - 50 meters (50%, 60%, 70% effort level for the 3 rounds)
Run - 50 meters (50%, 60%, 70% effort level for the 3 rounds)
Pushup (not hand release) - 10 reps
#1 Start a timer. In 2 minutes:
Run a suicide on the 50 meter course and then do as many
Hand Release Pushups as you can until you reach the time limit.
#2 BB Bench Press - 3 reps plus one NEGATIVE. You will do 4 sets.
No pause. Do 3 reps at a normal tempo, and then for the negative, lower the bar
for 10 seconds (use a timer). Have a spotter help you rerack the weight. Start with
a weight you can easily manage, and then try to add weight each set. Rest between
sets.
#3 This is 4 rounds.
BB Thruster
Toes to Bar
BB Bench Press (no pause)
Round 1 is 18 reps per exercise. Round 2 is 14 reps per exercise.
Round 3 is 10 reps per exercise. Round 4 is 6 reps per exercise.
REST 2 minutes between rounds.
High Knee Power Skip - 50 meters (50%, 60%, 70% effort level for the 3 rounds)
Run - 50 meters (50%, 60%, 70% effort level for the 3 rounds)
Pushup (not hand release) - 10 reps
#1 Start a timer. In 2 minutes:
Run a suicide on the 50 meter course and then do as many
Hand Release Pushups as you can until you reach the time limit.
#2 BB Bench Press - 3 reps plus one NEGATIVE. You will do 4 sets.
No pause. Do 3 reps at a normal tempo, and then for the negative, lower the bar
for 10 seconds (use a timer). Have a spotter help you rerack the weight. Start with
a weight you can easily manage, and then try to add weight each set. Rest between
sets.
#3 This is 4 rounds.
BB Thruster
Toes to Bar
BB Bench Press (no pause)
Round 1 is 18 reps per exercise. Round 2 is 14 reps per exercise.
Round 3 is 10 reps per exercise. Round 4 is 6 reps per exercise.
REST 2 minutes between rounds.
Wednesday, November 27, 2013
SHOULDERS - 11/27/13
Warmup - At a comfortable pace, with an unweighted BB, do 2 rounds of:
Back Squat - 12 reps
Standing Shoulder Press - 9 reps
Push Press - 6 reps
Power Jerk - 3 reps
#1 BB Push Press
Every minute, on the minute, do 3 reps. Do 10 total sets.
Try to use the same weight for all 10 sets.
#2 In 15 minutes, do as many rounds as you can of:
BB Overhead Lunge - 5 reps per side
REST - 30 seconds
Jump Squat - 20 reps
REST - 30 seconds
BB Power Jerk - 5 reps
REST - 30 seconds
DB Lateral Raise - 20 reps
REST - 30 seconds
Back Squat - 12 reps
Standing Shoulder Press - 9 reps
Push Press - 6 reps
Power Jerk - 3 reps
#1 BB Push Press
Every minute, on the minute, do 3 reps. Do 10 total sets.
Try to use the same weight for all 10 sets.
#2 In 15 minutes, do as many rounds as you can of:
BB Overhead Lunge - 5 reps per side
REST - 30 seconds
Jump Squat - 20 reps
REST - 30 seconds
BB Power Jerk - 5 reps
REST - 30 seconds
DB Lateral Raise - 20 reps
REST - 30 seconds
Tuesday, November 26, 2013
LEGS - 11/26/13
Warmup - With an unweighted BB, do 2 rounds of:
Back Squat - 5 reps
Behind the Neck Push Press - 5 reps
Then with an unweighted BB, do:
Overhead Squat 1-1-1-1 rep
Normal tempo on the way down and up, with a 10 second PAUSE at the bottom.
You can add a little weight if you want to, but keep it light.
#1 BB Clean
3 reps at 50% of 1RM
3 reps at 60%
3 reps at 70%
1 rep at 75%
1 rep at 80%
1 rep at 85%
1 rep at 90%
1 rep at 95%
Rest between sets.
#2 BB Back Squat (no pause) 5-5-5 reps
Try to increase weight each set. Rest between sets.
#3 This is 3 rounds.
Round 1 is 3 minutes.
Round 2 is 6 minutes.
Round 3 is 9 minutes.
In any of the rounds, if you finish the last exercise (air squats), then start
back at front squats again. Work all the way to the time limit for each round.
Start each round with exercise A.
Rest 2 minutes between rounds.
A) BB Front Squat (no pause) - 5 reps
B) 24" Box Jump - 15 reps
C) Goblet Squat - 15 reps
D) Double Under - 30 reps
E) BB Deadlift - 5 reps
F) Burpee - 15 reps
G) DB Thruster - 15 reps
H) Air Squat - 30 reps
Back Squat - 5 reps
Behind the Neck Push Press - 5 reps
Then with an unweighted BB, do:
Overhead Squat 1-1-1-1 rep
Normal tempo on the way down and up, with a 10 second PAUSE at the bottom.
You can add a little weight if you want to, but keep it light.
#1 BB Clean
3 reps at 50% of 1RM
3 reps at 60%
3 reps at 70%
1 rep at 75%
1 rep at 80%
1 rep at 85%
1 rep at 90%
1 rep at 95%
Rest between sets.
#2 BB Back Squat (no pause) 5-5-5 reps
Try to increase weight each set. Rest between sets.
#3 This is 3 rounds.
Round 1 is 3 minutes.
Round 2 is 6 minutes.
Round 3 is 9 minutes.
In any of the rounds, if you finish the last exercise (air squats), then start
back at front squats again. Work all the way to the time limit for each round.
Start each round with exercise A.
Rest 2 minutes between rounds.
A) BB Front Squat (no pause) - 5 reps
B) 24" Box Jump - 15 reps
C) Goblet Squat - 15 reps
D) Double Under - 30 reps
E) BB Deadlift - 5 reps
F) Burpee - 15 reps
G) DB Thruster - 15 reps
H) Air Squat - 30 reps
Saturday, November 23, 2013
BACK - 11/24/13
Warmup - At a comfortable pace, do 3 rounds of:
Pullup - 4 reps
Pushup (not hand release) - 8 reps
Goblet Squat - 12 reps
#1 Strict Weighted Pullup 4-4-4-4-4-4 reps
Start with a weight you can easily manage and then add weight each set.
Rest between sets.
#2 Do 5 rounds of:
BB Ground to Overhead - 5 reps
Burpee - 10 reps
Cable Row - 15 reps
Air Squat - 20 reps
This is continuous work.
Pullup - 4 reps
Pushup (not hand release) - 8 reps
Goblet Squat - 12 reps
#1 Strict Weighted Pullup 4-4-4-4-4-4 reps
Start with a weight you can easily manage and then add weight each set.
Rest between sets.
#2 Do 5 rounds of:
BB Ground to Overhead - 5 reps
Burpee - 10 reps
Cable Row - 15 reps
Air Squat - 20 reps
This is continuous work.
CHEST - 11/23/13
Warmup - Do 3 rounds of:
Behind the Neck Standing Shoulder Press (unweighted BB) - 6 reps
Back Squat (unweighted BB) - 9 reps
DB Bench Press (light weight) - 12 reps
#1 BB Bench Press WITH BANDS for SPEED (40% of bench press 1RM)
Every minute, on the minute, do 4 reps. You will do 6 sets.
We want bar speed. A quick controlled downward phase followed by an
explosive upward phase for every rep.
#2 In 12 minutes, do as many rounds as you can of:
BB Hang Clean 3 reps (Rd 1) - 4 reps (Rd 2) - 5 reps (Rd 3)......
BB Front Squat 3 reps (Rd 1) - 4 reps (Rd 2) - 5 reps (Rd 3)......
Standing BB Shoulder Press 3 reps (Rd 1) - 4 reps (Rd 2) - 5 reps (Rd 3)......
Hand Release Pushup 9 reps (Rd 1) - 12 reps (Rd 2) - 15 reps (Rd 3)......
REST - 30 seconds
Keep adding 1 rep each round to the BB exercises and adding 3 reps per round
to the hand release pushup until you hit 12 minutes. Try to stick with the same
weight on the BB for all the rounds.
#3 BB Bench Press with a 3 second Isometric PAUSE 3-3-3-3-3-3 reps
Pause for 3 seconds with the bar about 1-3" off your chest, at the bottom of each
rep. Start with a weight you can easily manage and then try to add weight each
set. Rest between sets.
Behind the Neck Standing Shoulder Press (unweighted BB) - 6 reps
Back Squat (unweighted BB) - 9 reps
DB Bench Press (light weight) - 12 reps
#1 BB Bench Press WITH BANDS for SPEED (40% of bench press 1RM)
Every minute, on the minute, do 4 reps. You will do 6 sets.
We want bar speed. A quick controlled downward phase followed by an
explosive upward phase for every rep.
#2 In 12 minutes, do as many rounds as you can of:
BB Hang Clean 3 reps (Rd 1) - 4 reps (Rd 2) - 5 reps (Rd 3)......
BB Front Squat 3 reps (Rd 1) - 4 reps (Rd 2) - 5 reps (Rd 3)......
Standing BB Shoulder Press 3 reps (Rd 1) - 4 reps (Rd 2) - 5 reps (Rd 3)......
Hand Release Pushup 9 reps (Rd 1) - 12 reps (Rd 2) - 15 reps (Rd 3)......
REST - 30 seconds
Keep adding 1 rep each round to the BB exercises and adding 3 reps per round
to the hand release pushup until you hit 12 minutes. Try to stick with the same
weight on the BB for all the rounds.
#3 BB Bench Press with a 3 second Isometric PAUSE 3-3-3-3-3-3 reps
Pause for 3 seconds with the bar about 1-3" off your chest, at the bottom of each
rep. Start with a weight you can easily manage and then try to add weight each
set. Rest between sets.
Thursday, November 21, 2013
SHOULDERS - 11/21/13
Warmup - At a comfortable pace, do 3 rounds of:
Air Squat - 15 reps
Split Jerk - 5 reps
#1 BB Split Jerk
6 reps at 50% of your 1RM
5 reps at 55% of your 1RM
4 reps at 60% of your 1RM
3 reps at 65% of your 1RM
2 reps at 70% of your 1RM
1 rep at 75% of your 1RM
Rest between sets.
#2 This is continuous work.
DB Lateral Raise 22-20-18-16-14-12 reps
Toes to Bar 12-10-8-6-4-2 reps
Do 22 lateral raises, then 12 toes to bar, then 20 lateral raises, then 10
toes to bar, etc.
#3 Do 1 round of:
Run 400 meters
Standing BB Shoulder Press - 12 reps
Run 400 meters
Standing BB Shoulder Press - 9 reps
Run 400 meters
Standing BB Shoulder Press - 6 reps
Try to use the same weight for all 3 sets of shoulder press.
Air Squat - 15 reps
Split Jerk - 5 reps
#1 BB Split Jerk
6 reps at 50% of your 1RM
5 reps at 55% of your 1RM
4 reps at 60% of your 1RM
3 reps at 65% of your 1RM
2 reps at 70% of your 1RM
1 rep at 75% of your 1RM
Rest between sets.
#2 This is continuous work.
DB Lateral Raise 22-20-18-16-14-12 reps
Toes to Bar 12-10-8-6-4-2 reps
Do 22 lateral raises, then 12 toes to bar, then 20 lateral raises, then 10
toes to bar, etc.
#3 Do 1 round of:
Run 400 meters
Standing BB Shoulder Press - 12 reps
Run 400 meters
Standing BB Shoulder Press - 9 reps
Run 400 meters
Standing BB Shoulder Press - 6 reps
Try to use the same weight for all 3 sets of shoulder press.
Wednesday, November 20, 2013
LEGS - 11/20/13
Warmup - With an unweighted BB, do 2 rounds of:
Front Squat - 10 reps
Push Press - 10 reps
Hang Clean - 10 reps
Then with 95 lbs, do 1 round of:
Front Squat - 5 reps
Push Press - 5 reps
Hang Clean - 5 reps
#1 BB Frankenstein Front Squat 5-5-5-5 reps
Start with a weight you can easily manage and then add weight each set.
PAUSE for 3 seconds at the bottom of each rep. Rest between sets.
#2 BB Clean (80% of 1RM) - 1 rep every minute, on the minute, for 10 total reps.
Do a few reps at 50%, 60%, and 70% before you start your timed reps.
#3 This is 3 rounds of continuous work.
BB Thruster - Round 1 - 21 reps, Round 2 - 15 reps, Round 3 - 9 reps
Kipping Pullup - Round 1 - 21 reps, Round 2 - 15 reps, Round 3 - 9 reps
Run - Round 1 - 800 meters, Round 2 - 600 meters, Round 3 - 400 meters.
Try to stick with the same weight for thrusters for all 3 rounds.
Front Squat - 10 reps
Push Press - 10 reps
Hang Clean - 10 reps
Then with 95 lbs, do 1 round of:
Front Squat - 5 reps
Push Press - 5 reps
Hang Clean - 5 reps
#1 BB Frankenstein Front Squat 5-5-5-5 reps
Start with a weight you can easily manage and then add weight each set.
PAUSE for 3 seconds at the bottom of each rep. Rest between sets.
#2 BB Clean (80% of 1RM) - 1 rep every minute, on the minute, for 10 total reps.
Do a few reps at 50%, 60%, and 70% before you start your timed reps.
#3 This is 3 rounds of continuous work.
BB Thruster - Round 1 - 21 reps, Round 2 - 15 reps, Round 3 - 9 reps
Kipping Pullup - Round 1 - 21 reps, Round 2 - 15 reps, Round 3 - 9 reps
Run - Round 1 - 800 meters, Round 2 - 600 meters, Round 3 - 400 meters.
Try to stick with the same weight for thrusters for all 3 rounds.
Monday, November 18, 2013
BACK - 11/18/13
Warmup - At a comfortable pace, do 3 rounds of:
Cable Row - 10 reps
BB Back Squat - 5 reps
Snatch Grip BB Push Press - 5 reps
BB Overhead Squat - 5 reps
The BB exercises are with an unweighted BB.
#1 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 about 1-3" off the floor at the bottom. 5 SECONDS to lower the weight,
and then a normal tempo 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.
#2 BB Row - 100 reps
Take turns WITH A PARTNER doing sets until you reach a combined total of
100 reps. Divide this up however you want. Your only rest is when your partner
is working. Try to stick with the same weight for all 100 reps.
If you are working by yourself, do 50 total reps, and try to keep your work:rest
ratio at about 1:1.
#3 Do 3 rounds of:
Pullup - 40 seconds
REST - 20 seconds
Goblet Squat - 40 seconds
REST - 20 seconds
Double Under - 40 seconds
REST - 20 seconds
For the pullups, start each round with strict pullups and then switch to kipping
pullups when you need to.
Cable Row - 10 reps
BB Back Squat - 5 reps
Snatch Grip BB Push Press - 5 reps
BB Overhead Squat - 5 reps
The BB exercises are with an unweighted BB.
#1 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 about 1-3" off the floor at the bottom. 5 SECONDS to lower the weight,
and then a normal tempo 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.
#2 BB Row - 100 reps
Take turns WITH A PARTNER doing sets until you reach a combined total of
100 reps. Divide this up however you want. Your only rest is when your partner
is working. Try to stick with the same weight for all 100 reps.
If you are working by yourself, do 50 total reps, and try to keep your work:rest
ratio at about 1:1.
#3 Do 3 rounds of:
Pullup - 40 seconds
REST - 20 seconds
Goblet Squat - 40 seconds
REST - 20 seconds
Double Under - 40 seconds
REST - 20 seconds
For the pullups, start each round with strict pullups and then switch to kipping
pullups when you need to.
Saturday, November 16, 2013
CHEST - 11/17/13
Warmup - do 2 rounds of:
Air Squat - 25 reps
Pushup (not hand release) - 20 reps
Unweighted BB Row - 15 reps
Unweighted BB Front Squat - 10 reps
Unweighted BB Thruster (2 second PAUSE at the top and bottom of each rep) - 5 reps
#1 BB Bench Press WITH BANDS (no pause) 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 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. The goal is to minimize the
ground contact time between the two boxes. Be explosive with each rep. Rest
between sets.
#3 This is 3 rounds.
EZ Curl Nosebreaker R1 - 21 reps, R2 - 18 reps, R3 - 15 reps
Burpee R1 - 18 reps, R2 - 15 reps, R3 - 12 reps
BB Front Squat R1 - 15 reps, R2 - 12 reps, R3 - 9 reps
BB Bench Press PAUSE R1- 12 reps, R2 - 9 reps, R3 - 6 reps
Rest 90 seconds between rounds. For the BB Bench Press, there is a 2 second
pause at the bottom of each rep. R1 = Round 1, R2 = Round 2, R3 = Round 3.
Air Squat - 25 reps
Pushup (not hand release) - 20 reps
Unweighted BB Row - 15 reps
Unweighted BB Front Squat - 10 reps
Unweighted BB Thruster (2 second PAUSE at the top and bottom of each rep) - 5 reps
#1 BB Bench Press WITH BANDS (no pause) 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 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. The goal is to minimize the
ground contact time between the two boxes. Be explosive with each rep. Rest
between sets.
#3 This is 3 rounds.
EZ Curl Nosebreaker R1 - 21 reps, R2 - 18 reps, R3 - 15 reps
Burpee R1 - 18 reps, R2 - 15 reps, R3 - 12 reps
BB Front Squat R1 - 15 reps, R2 - 12 reps, R3 - 9 reps
BB Bench Press PAUSE R1- 12 reps, R2 - 9 reps, R3 - 6 reps
Rest 90 seconds between rounds. For the BB Bench Press, there is a 2 second
pause at the bottom of each rep. R1 = Round 1, R2 = Round 2, R3 = Round 3.
Friday, November 15, 2013
SHOULDERS - 11/15/13
Warmup - With an unweighted BB, do 3 rounds of:
Back Squat - 5 reps
Behind the Neck Standing Shoulder Press - 5 reps
Front Squat - 5 reps
Standing Shoulder Press - 5 reps
#1 Standing BB Shoulder Press - Every minute, on the minute, do 5 reps.
You will do 8 total sets. Try to stay with the same weight for all 8 sets.
#2 You will do 2 rounds of:
BB Waiter's Walk - 50 meters
DB Lateral Raise - 25 reps
Double Under - 20 reps
Seated DB Shoulder Press - 15 reps
24" Box Jump - 10 reps
BB Push Press with a 3 second PAUSE at the top of each rep - 5 reps
Rest 2 minutes between rounds.
Back Squat - 5 reps
Behind the Neck Standing Shoulder Press - 5 reps
Front Squat - 5 reps
Standing Shoulder Press - 5 reps
#1 Standing BB Shoulder Press - Every minute, on the minute, do 5 reps.
You will do 8 total sets. Try to stay with the same weight for all 8 sets.
#2 You will do 2 rounds of:
BB Waiter's Walk - 50 meters
DB Lateral Raise - 25 reps
Double Under - 20 reps
Seated DB Shoulder Press - 15 reps
24" Box Jump - 10 reps
BB Push Press with a 3 second PAUSE at the top of each rep - 5 reps
Rest 2 minutes between rounds.
Thursday, November 14, 2013
LEGS - 11/14/13
Warmup - With an unweighted BB, do 3 rounds of:
Front Squat - 5 reps
Hip Clean - 5 reps
Split Jerk - 5 reps
Then do:
BB Clean and Jerk - 6 reps at 40% of clean 1RM - 4 reps at 50%, 2 reps at 60%
#1 BB Clean plus Front Squat. This is 5 sets. For each set, you will do one rep
of squat clean, and then 2 reps of front squat. The loads for each set are:
Set 1 - 70% of clean 1RM
Set 2 - 75%
Set 3 - 80%
Set 4 - 85%
Set 5 - 90%
#2 You will do one set, every minute, on the minute. Round 1 looks like this:
0:00 - BB Back 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 Back Squat, pick a weight before you start and then try to stick with that
weight for all the rounds.
Front Squat - 5 reps
Hip Clean - 5 reps
Split Jerk - 5 reps
Then do:
BB Clean and Jerk - 6 reps at 40% of clean 1RM - 4 reps at 50%, 2 reps at 60%
#1 BB Clean plus Front Squat. This is 5 sets. For each set, you will do one rep
of squat clean, and then 2 reps of front squat. The loads for each set are:
Set 1 - 70% of clean 1RM
Set 2 - 75%
Set 3 - 80%
Set 4 - 85%
Set 5 - 90%
#2 You will do one set, every minute, on the minute. Round 1 looks like this:
0:00 - BB Back 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 Back Squat, pick a weight before you start and then try to stick with that
weight for all the rounds.
Monday, November 11, 2013
BACK - 11/12/13
Warmup - Do 3 rounds of:
High Knee Power Skip - 50 meters
Run - 50 meters
Effort level is 50% for Round 1, 60% for Round 2, and 70% for Round 3.
Then do BB Thruster (unweighted) 10-10-10 reps
Slow and controlled. Go as low as you can with good posture, and lock out
at the top of each rep.
#1 BB Row 4-4-4-4-4-4 reps
Heavy but perfect. Try to add weight each set. Rest between sets.
#2 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. Effort level for the 12
reps is:
Rep 1 - 50%
Rep 2 - 60%
Rep 3 - 70%
Rep 4 - 80%
Rep 5 - 90%
Reps 6 - 12 are at 100%
#3 This is 3 rounds.
BB Deadlift
REST
Kipping Pullup
REST
Cable Row
REST
For Round 1, do as many quality reps of each exercise as you can in 60 seconds,
and then rest 60 seconds after each exercise.
For Round 2, work 40 seconds per exercise and rest 40 seconds after each exercise.
For Round 3, work 20 seconds per exercise and rest 20 seconds after each exercise.
High Knee Power Skip - 50 meters
Run - 50 meters
Effort level is 50% for Round 1, 60% for Round 2, and 70% for Round 3.
Then do BB Thruster (unweighted) 10-10-10 reps
Slow and controlled. Go as low as you can with good posture, and lock out
at the top of each rep.
#1 BB Row 4-4-4-4-4-4 reps
Heavy but perfect. Try to add weight each set. Rest between sets.
#2 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. Effort level for the 12
reps is:
Rep 1 - 50%
Rep 2 - 60%
Rep 3 - 70%
Rep 4 - 80%
Rep 5 - 90%
Reps 6 - 12 are at 100%
#3 This is 3 rounds.
BB Deadlift
REST
Kipping Pullup
REST
Cable Row
REST
For Round 1, do as many quality reps of each exercise as you can in 60 seconds,
and then rest 60 seconds after each exercise.
For Round 2, work 40 seconds per exercise and rest 40 seconds after each exercise.
For Round 3, work 20 seconds per exercise and rest 20 seconds after each exercise.
CHEST - 11/11/13
Warmup - do 2 rounds of:
Front Squat (no pause, unweighted BB) - 12 reps
Push Press (unweighted BB) - 12 reps
DB Reverse Fly - 12 reps
Pushup (not hand release) - 12 reps
#1 This is continuous work.
Hand Release Pushup 3-6-9-12-15-18-21 reps
Goblet Squat 21-18-15-12-9-6-3 reps
Do 3 pushups, then 21 goblet squats, then 6 pushups, then 18 goblet squats, etc.
#2 BB Bench Press (1.5 REP) 4-4-4-4-4-4 reps
Start with a weight you can easily manage and then add weight each set.
Rest between sets.
#3 In 9 minutes, with good technique and posture, do as many rounds as you can of:
BB Clean - 3 reps (65% of 1RM)
BB Bench Press - 5 reps (with a 2 second PAUSE at the bottom of each rep)
Pullup - 7 reps
Burpee - 9 reps
The focus for cleans is QUALITY. Reset your starting position before each rep.
#3 is continuous work.
Front Squat (no pause, unweighted BB) - 12 reps
Push Press (unweighted BB) - 12 reps
DB Reverse Fly - 12 reps
Pushup (not hand release) - 12 reps
#1 This is continuous work.
Hand Release Pushup 3-6-9-12-15-18-21 reps
Goblet Squat 21-18-15-12-9-6-3 reps
Do 3 pushups, then 21 goblet squats, then 6 pushups, then 18 goblet squats, etc.
#2 BB Bench Press (1.5 REP) 4-4-4-4-4-4 reps
Start with a weight you can easily manage and then add weight each set.
Rest between sets.
#3 In 9 minutes, with good technique and posture, do as many rounds as you can of:
BB Clean - 3 reps (65% of 1RM)
BB Bench Press - 5 reps (with a 2 second PAUSE at the bottom of each rep)
Pullup - 7 reps
Burpee - 9 reps
The focus for cleans is QUALITY. Reset your starting position before each rep.
#3 is continuous work.
Friday, November 8, 2013
SHOULDERS - 11/9/13
Warmup - At a comfortable pace, 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 - 10 reps
#1 Do 4 rounds of:
Standing BB Shoulder Press - 3 reps
BB Push Press - 3 reps
BB Power Jerk - 3 reps
Start with a weight you can easily manage and then add weight each round.
Make sure you go all the way to lock out, at the top of each rep.
Rest between rounds.
#2 You will do a set every minute, on the minute, for 16 total sets.
At 0:00, 4:00, 8:00, and 12:00 - BB Overhead Squat - 5 reps
At 1:00, 5:00, 9:00, and 13:00 - BB Deadlift - 10 reps
At 2:00, 6:00, 10:00, and 14:00 - Jump Squat - 15 reps
At 3:00, 7:00, 11:00, and 15:00 - DB Lateral Raise - 20 reps
For the Overhead Squat, PAUSE for 3 seconds at the bottom of each rep.
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 - 10 reps
#1 Do 4 rounds of:
Standing BB Shoulder Press - 3 reps
BB Push Press - 3 reps
BB Power Jerk - 3 reps
Start with a weight you can easily manage and then add weight each round.
Make sure you go all the way to lock out, at the top of each rep.
Rest between rounds.
#2 You will do a set every minute, on the minute, for 16 total sets.
At 0:00, 4:00, 8:00, and 12:00 - BB Overhead Squat - 5 reps
At 1:00, 5:00, 9:00, and 13:00 - BB Deadlift - 10 reps
At 2:00, 6:00, 10:00, and 14:00 - Jump Squat - 15 reps
At 3:00, 7:00, 11:00, and 15:00 - DB Lateral Raise - 20 reps
For the Overhead Squat, PAUSE for 3 seconds at the bottom of each rep.
LEGS - 11/8/13
Warmup - With an unweighted BB, do 2 rounds of:
Back Squat (no pause) - 5 reps
Front Squat (no pause) - 5 reps
Push Press - 5 reps
Hang Clean - 5 reps
Split Jerk - 5 reps
#1 BB Clean 5-4-3-2 reps
PAUSE for 3 seconds at the bottom of each rep (after you receive the bar,
when you are essentially in the bottom position of a front squat).
Set 1 - 60% of clean 1RM
Set 2 - 65% of clean 1RM
Set 3 - 70% of clean 1RM
Set 4 - 75% of clean 1RM
These are not touch and go reps. Reset your starting position for every rep.
Rest between sets.
#2 BB Back Squat (no pause) 5-4-3-2 reps
Try to add weight each set.
Rest between sets.
#3 Every minute, on the minute, run 100 meters on the 50 meter course.
You will do 6 total reps.
Try to complete each rep in less than 20 seconds.
#4 BB Back Squat - 15 reps
Burpee - 7 reps
REST - 60 seconds
BB Back Squat - 11 reps
Burpee - 11 reps
REST - 60 seconds
BB Back Squat - 7 reps
Burpee - 15 reps
Use the same weight for all 3 sets of BB Back Squat.
Back Squat (no pause) - 5 reps
Front Squat (no pause) - 5 reps
Push Press - 5 reps
Hang Clean - 5 reps
Split Jerk - 5 reps
#1 BB Clean 5-4-3-2 reps
PAUSE for 3 seconds at the bottom of each rep (after you receive the bar,
when you are essentially in the bottom position of a front squat).
Set 1 - 60% of clean 1RM
Set 2 - 65% of clean 1RM
Set 3 - 70% of clean 1RM
Set 4 - 75% of clean 1RM
These are not touch and go reps. Reset your starting position for every rep.
Rest between sets.
#2 BB Back Squat (no pause) 5-4-3-2 reps
Try to add weight each set.
Rest between sets.
#3 Every minute, on the minute, run 100 meters on the 50 meter course.
You will do 6 total reps.
Try to complete each rep in less than 20 seconds.
#4 BB Back Squat - 15 reps
Burpee - 7 reps
REST - 60 seconds
BB Back Squat - 11 reps
Burpee - 11 reps
REST - 60 seconds
BB Back Squat - 7 reps
Burpee - 15 reps
Use the same weight for all 3 sets of BB Back Squat.
Tuesday, November 5, 2013
BACK - 11/6/13
Warmup - At a comfortable pace, do 2 rounds of:
Air Squat - 15 reps
BB Row - 12 reps
BB Push Press - 9 reps
BB Front Squat - 6 reps
BB Hip Clean - 3 reps
All BB exercises are with an unweighted BB.
#1 Cable Row 15-10-5-20 reps
Go as heavy as you can for each set. Rest between sets.
#2 This is 5 rounds.
For Round 1, do E.
For Round 2, do D and E.
For Round 3, do C, D, and E.
For Round 4, do B, C, D, and E.
For Round 5, do A, B, C, D, and E.
Rest one minute between rounds.
A) Double Under - 60 reps
B) American Kettlebell Swing - 30 reps
C) DB Reverse Fly - 20 reps
D) Goblet Squat - 15 reps
E) BB Row - 12 reps
Air Squat - 15 reps
BB Row - 12 reps
BB Push Press - 9 reps
BB Front Squat - 6 reps
BB Hip Clean - 3 reps
All BB exercises are with an unweighted BB.
#1 Cable Row 15-10-5-20 reps
Go as heavy as you can for each set. Rest between sets.
#2 This is 5 rounds.
For Round 1, do E.
For Round 2, do D and E.
For Round 3, do C, D, and E.
For Round 4, do B, C, D, and E.
For Round 5, do A, B, C, D, and E.
Rest one minute between rounds.
A) Double Under - 60 reps
B) American Kettlebell Swing - 30 reps
C) DB Reverse Fly - 20 reps
D) Goblet Squat - 15 reps
E) BB Row - 12 reps
CHEST - 11/5/13
Warmup - At a comfortable pace, for 5 minutes, do:
Pullup - 5 reps
Pushup (not hand release) - 10 reps
Air Squat - 15 reps
#1 Do 3 rounds of:
BB Bench Press WITH BANDS for SPEED - 5 reps (35% of bench press 1RM)
BB Ground to Overhead - 10 reps (50% of clean 1RM)
REST - 1 minute
BB Bench Press WITH BANDS for SPEED - 5 reps (35% of bench press 1RM)
EZ Curl Bar Nosebreaker - 15 reps
REST - 1 minute
The weight for the bench press with bands for speed, is light. The goal here
is bar speed. We want a quick, controlled downward phase, and then an
EXPLOSIVE upward phase for all 5 reps of each set.
#2 BB Floor Press 4-4-4-4-4-4 reps
Start with a weight you can easily manage and then try to add weight each set.
PAUSE for 2 seconds at the bottom of each rep. Rest between sets.
#3 Start a timer:
At 0:00 - 6 reps of Standing BB Shoulder Press AND 15 Burpees
At 2:00 - 6 reps of BB Push Press AND 15 Hand Release Pushups
At 4:00 - 6 reps of BB Power Jerk AND 15 reps of DB Incline Bench Press
Do one more round (the sets will start at 6:00, 8:00, and 10:00). Then at 12:00,
do 30 reps of DB Thruster.
Pullup - 5 reps
Pushup (not hand release) - 10 reps
Air Squat - 15 reps
#1 Do 3 rounds of:
BB Bench Press WITH BANDS for SPEED - 5 reps (35% of bench press 1RM)
BB Ground to Overhead - 10 reps (50% of clean 1RM)
REST - 1 minute
BB Bench Press WITH BANDS for SPEED - 5 reps (35% of bench press 1RM)
EZ Curl Bar Nosebreaker - 15 reps
REST - 1 minute
The weight for the bench press with bands for speed, is light. The goal here
is bar speed. We want a quick, controlled downward phase, and then an
EXPLOSIVE upward phase for all 5 reps of each set.
#2 BB Floor Press 4-4-4-4-4-4 reps
Start with a weight you can easily manage and then try to add weight each set.
PAUSE for 2 seconds at the bottom of each rep. Rest between sets.
#3 Start a timer:
At 0:00 - 6 reps of Standing BB Shoulder Press AND 15 Burpees
At 2:00 - 6 reps of BB Push Press AND 15 Hand Release Pushups
At 4:00 - 6 reps of BB Power Jerk AND 15 reps of DB Incline Bench Press
Do one more round (the sets will start at 6:00, 8:00, and 10:00). Then at 12:00,
do 30 reps of DB Thruster.
Saturday, November 2, 2013
SHOULDERS - 11/3/13
Warmup - Do 6 rounds of:
DB Thruster - 6 reps
Run 25 meters
Effort level for the sprints: Round 1 - 50%, Round 2 - 60%, Round 3 - 70%
Round 4 - 80%, Round 5 - 90%, Round 6 - 90%
#1 Every minute, on the minute, sprint 50 meters (100% effort). Do 6 total reps.
#2 BB Split Jerk
Set 1 - 5 reps @ 60% of your Split Jerk 1RM
Set 2 - 4 reps @ 65%
Set 3 - 3 reps @ 70%
Set 4 - 2 reps @ 75%
Set 5 - 1 rep @ 80%
Set 6 - 1 rep @ 85%
Rest between sets.
#3 This is 12 minutes of continuous work.
BB Push Press - 10 reps
DB Lateral Raise - 10 reps
Run 100 meters
BB Push Press - 12 reps
DB Lateral Raise - 12 reps
Run 200 meters
BB Push Press - 14 reps
DB Lateral Raise - 14 reps
Run 300 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.
DB Thruster - 6 reps
Run 25 meters
Effort level for the sprints: Round 1 - 50%, Round 2 - 60%, Round 3 - 70%
Round 4 - 80%, Round 5 - 90%, Round 6 - 90%
#1 Every minute, on the minute, sprint 50 meters (100% effort). Do 6 total reps.
#2 BB Split Jerk
Set 1 - 5 reps @ 60% of your Split Jerk 1RM
Set 2 - 4 reps @ 65%
Set 3 - 3 reps @ 70%
Set 4 - 2 reps @ 75%
Set 5 - 1 rep @ 80%
Set 6 - 1 rep @ 85%
Rest between sets.
#3 This is 12 minutes of continuous work.
BB Push Press - 10 reps
DB Lateral Raise - 10 reps
Run 100 meters
BB Push Press - 12 reps
DB Lateral Raise - 12 reps
Run 200 meters
BB Push Press - 14 reps
DB Lateral Raise - 14 reps
Run 300 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 - 11/2/13
Warmup - At a comfortable pace, with an unweighted BB, do 3 rounds of:
Standing Behind the Neck Shoulder Press - 5 reps (PAUSE for 2 sec at TOP)
Front Squat (no pause) - 10 reps
Hip Clean - 5 reps
#1 BB Clean
Set 1 - 5 reps at 60% of 1RM
Set 2 - 4 reps at 65% of 1RM
Set 3 - 3 reps at 70% of 1RM
Set 4 - 2 reps at 75% of 1RM
Set 5 - 1 rep at 80% of 1RM
Set 6 - 1 rep at 85% of 1RM
Rest between sets. Reset your starting position between every rep. These are
not "touch and go" reps.
#2 BB Front Squat 1-1-1-1-1 rep
See the video below. Using a timer for each rep, the negative (going down) is 10
seconds, the PAUSE at the bottom is 10 seconds, and then stand up at a normal
tempo. Rest between sets. Start with 50% of your front squat 1RM and then
try to add weight each set.
#3 Do 2 rounds of:
Air Squat - 50 reps
Double Under - 40 reps
Hand Release Pushup - 30 reps
Kipping Pullup - 20 reps
BB Back Squat - 10 reps
Rest 2 minutes between rounds.
Standing Behind the Neck Shoulder Press - 5 reps (PAUSE for 2 sec at TOP)
Front Squat (no pause) - 10 reps
Hip Clean - 5 reps
#1 BB Clean
Set 1 - 5 reps at 60% of 1RM
Set 2 - 4 reps at 65% of 1RM
Set 3 - 3 reps at 70% of 1RM
Set 4 - 2 reps at 75% of 1RM
Set 5 - 1 rep at 80% of 1RM
Set 6 - 1 rep at 85% of 1RM
Rest between sets. Reset your starting position between every rep. These are
not "touch and go" reps.
#2 BB Front Squat 1-1-1-1-1 rep
See the video below. Using a timer for each rep, the negative (going down) is 10
seconds, the PAUSE at the bottom is 10 seconds, and then stand up at a normal
tempo. Rest between sets. Start with 50% of your front squat 1RM and then
try to add weight each set.
#3 Do 2 rounds of:
Air Squat - 50 reps
Double Under - 40 reps
Hand Release Pushup - 30 reps
Kipping Pullup - 20 reps
BB Back Squat - 10 reps
Rest 2 minutes between rounds.
Subscribe to:
Posts (Atom)