LEGS - 1/1/14

Warmup - At a comfortable pace, with an unweighted BB, do 3 rounds of:
      Back Squat - 5 reps
      Front Squat - 5 reps
      Hip Clean - 5 reps
      Split Jerk - 5 reps

#1  BB Back Squat

      Start a timer.  You have 15 minutes to hit a 1 Rep Max.  We will post our 
      results.  You can do 2 sets, 6 sets, 10 sets, whatever works for you to get your
      heaviest single rep in that 15 minutes.  And the 15 minutes is for the whole group.  
      Each person doesn't get 15 minutes (unless you are working out by yourself).

#2  BB Squat Clean      6-5-4-3-2-1 rep

      Start at 65% of your clean 1RM and then add weight each set.
      These are NOT touch and go.  Reset your starting position before
      each rep.  Rest between sets.

#3  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 try to stick with that
      weight for all the rounds.  

      Results for the BB Back Squat 1RM:
      Scott Johnson - 285 lbs
      Hector Valdovino - 195 lbs

BACK - 12/30/13

Warmup - At a comfortable pace, with an unweighted BB, do 3 rounds of:
      Row - 10 reps
      Standing Shoulder Press - 10 reps
      Back Squat - 10 reps

#1  BB Row      3-3-3-3-3-3 reps

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

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

      0:00 - Cable Row - 15 reps
      1:00 - BB Front Squat - 3 reps (with a 3 second PAUSE at the bottom of each rep)
      2:00 - Pullup - 15 reps (you can do strict, kipping, or some of both - you pick)
      3:00 - BB Front Squat - 3 reps (with a 3 second PAUSE at the bottom of each rep)
      4:00 - Sledgehammer VS Tire (Vertical Swing) - 40 seconds (20 seconds per side)

      Round 2 starts at 5:00 minutes.  Round 3 starts at 10:00 minutes. 
     

CHEST - 12/29/13

Warmup - At a comfortable pace, do 3 rounds of:
      Pullup - 5 reps
      BB Bench Press (hang kettlebells from the collars of the BB) - 10 reps
      Air Squat - 15 reps
      

#1  BB Bench Press WITH BANDS for SPEED (Load is 50% of Bench 1RM)

      Every minute, on the minute, do 3 reps.  Do 6 total sets.

      We want bar SPEED.  A quick, controlled downward phase followed by an
      EXPLOSIVE upward phase for every rep.

#2  Hand Release Pushup      3-6-9-12-15-18-21 reps
      Goblet Squat                  21-18-15-12-9-6-3 reps

      This is continuous work.  Do 3 pushups, then 21 goblet squats, then 6 pushups,
      then 18 goblets squats, etc.

#3  BB Floor Press      2-2-2-2-2-2 reps

      Start with a weight you can easily manage and then add weight each set.
      Remember to come to a complete stop at the bottom of each rep.  Don't
      bounce your elbows/triceps off the floor.  

#4  BB Ground to Overhead       1-2-3-4-5-6-7 reps
      Double Under                        40-35-30-25-20-15-10 reps

      This is continuous work.  Do 1 rep of ground to overhead, then 40 double
      unders, then 2 reps of ground to overhead, then 35 double unders, etc.    

SHOULDERS - 12/27/13

Warmup - At a comfortable pace, do 3 rounds of:
      Air Squat - 15 reps
      DB Lateral Raise - 12 reps
      BB Thruster - 9 reps (unweighted BB, be sure to lock out at the top of each rep)

#1  BB Power Jerk      5-4-3-2-1-1-1 rep

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

#2  Every minute, on the minute, run 100 meters in less than 20 seconds.
      Do 8 total reps.

#3  24" Box Jump - 24 reps
      Standing BB Shoulder Press - 12 reps
      24" Box Jump - 20 reps
      Standing BB Shoulder Press - 10 reps
      24" Box Jump - 16 reps
      Standing BB Shoulder Press - 8 reps

      This is continuous work. 

LEGS - 12/26/13

Warmup - At a comfortable pace, do:
      Air Squat - 30 reps
      Then with an unweighted BB, do 3 rounds of:
      Snatch Grip Push Press - 5 reps
      Overhead Squat - 5 reps

#1  BB Back Squat      20-10-5 reps

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

#2  Do 4 rounds of:

      BB Hang Clean - 3 reps
      BB Front Squat - 3 reps
      BB Push Press - 3 reps

      Start with a weight you can easily manage and then try to add weight each round.
      Rest between rounds.  Do all 9 reps without setting the bar down.  

#3  Do 5 rounds and all quality reps of:
      
      BB Deadlift - 5 reps (heavy, but perfect posture and technique)
      Burpee - 10 reps

      This is continuous work.

#4  Run 800 meters (on the 50 meter course) in less than 3:45
      Rest - one minute
      Air Squat - 70 reps

BACK - 12/24/13

Warmup - Do 2 rounds of:
      BB Front Squat - 5 reps with a 3 sec PAUSE at the bottom (unweighted BB)
      Standing BB Shoulder Press - 10 reps (unweighted BB)
      DB Reverse Fly - 15 reps

#1  Cable Row      18-15-12-9-21 reps

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

#2  This is 6 rounds.

      For Round 1, do A.
      For Round 2, do A and B.
      For Round 3, do A, B and C.
      For Round 4, do A, B, C and D.
      For Round 5, do A, B, C, D, and E.
      For Round 6, do A, B, C, D, E, and F.

      Rest one minute between rounds.

      A) Pullup - 10 reps
      B) DB Thruster - 12 reps
      C) BB Row - 15 reps
      D) Hand Release Pushup - 20 reps
      E) American Kettlebell Swing - 30 reps
      F) Double Under - 60 reps

CHEST - 12/23/13

Warmup - Do 3 rounds of:
      BB Back Squat - 10 reps (unweighted BB)
      Standing Behind the Neck BB Press - 10 reps (unweighted BB)
      Pushup (not hand release) - 10 reps

#1  BB Bench Press WITH BANDS (no pause)

      Start with 50% of your 1RM on the bar and do a set of 3 reps.  Keep adding
      10 total lbs per set, until you fail.  Rest between sets.  

#2  BB Bench Press (no bands, no pause)

      Press as many total pounds as possible in 60 seconds.
      You pick the weight.
      An example would be 135 x 40 reps = 5,400 lbs
      We will post the weight we used, the reps, and the total pounds.  

#3  Do 3 rounds of:

      Plate Pull - 80 feet
      Frankenstein BB Front Squat - 5 reps (3 sec PAUSE at the bottom of each rep)
      DB Incline Bench Press - 20 reps
      REST - 1 minute

      Results for pressing as many total pounds as possible in 60 seconds.
      Scott Johnson - 100 lbs x 46 reps = 4600 lbs
      Gene Ledet - 95 lbs - 95 lbs x 34 reps = 3230 lbs
      Larry Clowry - 100 lbs x 37 reps = 3700 lbs
      Hector Valdovino - 95 lbs x 36 reps = 3420 lbs

SHOULDERS - 12/21/13

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

#1  Standing BB Shoulder Press

      Every minute, on the minute, do 3 reps.  You will do a total of 10 sets.
      Be sure to completely lock out the weight overhead on each rep.  Try to
      stick with the same weight for all 10 sets.

#2  In 3 minutes, do as many rounds as you can of:
      Goblet Squat      10 reps (Rd 1) -11 reps (Rd 2) -12 reps (Rd 3)...
      BB Row               5 reps (Rd 1) - 6 reps (Rd 2) - 7 reps (Rd 3)...

      REST - 2 minutes

      In 5 minutes, do as many rounds as you can of:
      DB Lateral Raise      10 reps (Rd 1) - 11 reps (Rd 2) - 12 reps (Rd 3)...
      Toes to Bar                5 reps (Rd 1) - 6 reps (Rd 2) - 7 reps (Rd 3)...

      REST - 2 minutes

      In 7 minutes, do as many rounds as you can of:
      Double Under      20 reps (Rd 1) - 21 reps (Rd 2) - 22 reps (Rd 3)...
      BB Push Press     10 reps (Rd 1) - 11 reps (Rd 2) - 12 reps (Rd 3)...


      For all six exercises in #2, add a rep every set until you hit the time limit
      for the round.

LEGS - 12/20/13

Warmup - 
      Air Squat - 25 reps
      DB Lateral Raise - 20 reps
      BB Back Squat - 15 reps (unweighted BB)
      Behind the Neck Standing BB Press - 10 reps (unweighted BB)

#1  BB Clean and Split Jerk     2-2-2-2-1-1-1 rep

      For each rep, the liftoff (from the ground to just above the knee) is 3 seconds, 
      and then PAUSE for 3 seconds in the bottom position.  See the video at the
      bottom of this post.  Rest between sets.  Start with 50% of your Clean 1RM for
      the first set, and then try to add weight each set.

#2  Every EVEN minute - 5 reps of BB Back Squat at 60% of your 1RM
      Every ODD minute - Burpees

      You are done when you complete 60 total burpees.  You can break that down
      however you want.

     

BACK - 12/18/13

Warmup - At a comfortable pace, do 5 rounds of:
      Run 50 meters
      DB Reverse Fly - 10 reps

      Effort level for the 50 meter runs: R1 - 50%, R2 - 60%, R3 - 70%, R4 - 80%,
      R5 - 90%

#1  Start a timer.
      At 0:00 - Run 100 meters in less than 20 seconds, then 15 reps of BB Row
      At 2:00 - Run 100 meters in less than 20 seconds, then 13 reps of BB Row
      At 4:00 - Run 100 meters in less than 20 seconds, then 11 reps of BB Row
      At 6:00 - Run 100 meters in less than 20 seconds, then 9 reps of BB Row
      At 8:00 - Run 100 meters in less than 20 seconds, then 7 reps of BB Row

#3  Strict Weighted Pullup      3-3-3-3-3-3 reps

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

CHEST - 12/17/13

Warmup - At a comfortable pace, do 3 rounds of:
      BB Back Squat - 10 reps (unweighted BB)
      Behind the Neck Standing BB Press - 10 reps (unweighted BB)
      BB Bench Press (no pause) - 10 reps at 50% of 1RM

#1  BB Rack Press      2 reps x 8 sets

      Rest between sets.  Start with a weight you can easily manage and then try
      to increase weight each set.  Don't bounce the bar off the racks.  Let the bar
      come to a complete stop on the racks, and then press it back up.

#2  In 15 minutes, do as many quality rounds as you can of:

      BB Bench Press - 10 reps with a 2 second PAUSE at the bottom of each rep
      BB Thruster - 20 reps (make sure you lock out at the top of each rep)
      Pullup - 30 reps (kipping or strict, or some of both - you pick)
      American Kettlebell Swing - 40 reps
      Hand Release Pushup - 50 reps
      Air Squat - 60 reps
      REST - 1 minute

      You will probably have to break down some of these exercises into smaller 
      sets.  That is fine.  Just try to work quickly while maintaing good posture 
      and good technique.

SHOULDERS - 12/15/13

Warmup - At a comfortable pace, with an unweighted BB, do 3 rounds of:
      Back Squat (no pause) - 5 reps
      Behind the Neck Standing Shoulder Press - 5 reps
      Front Squat - 5 reps
      Standing Shoulder Press - 5 reps

#1  Do 4 rounds of:

      BB Snatch Grip Push Press - 3 reps
      BB Overhead Squat (no pause) - 3 reps

      Start with a weight that you can easily manage, and then add weight each round.
      Rest between rounds.

#2  Do 3 rounds of:

      Double Under - 30 reps
      BB Push Press - 15 reps
      DB Lateral Raise - 30 reps

      Rest 2 minutes between rounds.

#3  Start a timer.
      At the start of every minute, do "x" reps of handstand pushups.
      This is 6 sets.  You decide how many reps equals x, before you start.
      Make it a number that challenges you, and then try to complete that
      same number of reps for each of the 6 sets.

LEGS - 12/14/13

Warmup - At a comfortable pace, with an unweighted BB, do 3 rounds of:
      Behind the Neck Standing Press - 5 reps
      Front Squat (no pause) - 5 reps
      Row - 5 reps
      Hang Clean - 5 reps

#1  BB Clean      2-2-2-2-2 reps

      For all reps, you will PAUSE for 2 seconds on the way up, when the bar is
      just above your knees.  Reset your starting position for each rep.  Start with
      50% of your clean 1RM and then try to add weight each set.  Rest between
      sets.

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

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

#3  Every minute, on the minute, you will do a set.  This is 16 total sets.

      At 0, 4, 8, and 12 min. - Burpee - 10 reps
      At 1, 5, 9, and 13 min.  - Run 100 meters in less than 20 seconds
      At 2, 6, 10, and 14 min.  - BB Thruster - 10 reps (2 sec PAUSE at top of each rep)
      At 3, 7, 11, and 15 min.  - Goblet Squat - 40 seconds of work

BACK - 12/12/13

Warmup - At a comfortable pace, do 3 rounds of:
      Pullup - 4 reps
      BB Front Squat - 8 reps (unweighted BB)
      DB Reverse Fly - 12 reps

#1  BB Deadlift

      With a partner, take turns doing 3 reps of deadlift.  You will do 10 sets each for
      a total of 30 reps per person.  Try to use the same weight for all sets.  Your rest
      is when your partner is working.

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

      BB Row
      Toes To Bar
      24" Box Jump 

      For the first round, do 5 reps of each exercise.
      For the second round, do 7 reps of each exercise.
      For the third round, do 9 reps of each exercise.
      Every round, continue adding two reps to each exercise until you hit the
      10 minute time limit. 

CHEST - 12/11/13

Warmup - At a comfortable pace, do 4 rounds of:
      Hand Release Pushup - 20 seconds of slow controlled work
      REST - 20 seconds
      Goblet Squat - 20 seconds of slow controlled work
      REST - 20 seconds

#1  BB Bench Press WITH BANDS for SPEED (Load is 45% of Bench 1RM)

      Every minute, on the minute, do 3 reps.  You will do 7 sets.

      We want bar SPEED.  A quick, controlled downward phase followed by an
      EXPLOSIVE upward phase for every rep.

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

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

#3  Start a timer.
      0:00 - Standing BB Shoulder Press - 3 reps
                 BB Push Press - 3 reps
                 BB Power Jerk - 3 reps
      1:00 - Vertical Sledgehammer VS Tire - 30 seconds per side
      2:00 - REST 
      3:00 - BB Bench Press (no pause) - 10 reps (LOAD = "X" LBS - you decide "X")
      
      4:00 - Standing BB Shoulder Press - 3 reps
                 BB Push Press - 3 reps
                 BB Power Jerk - 3 reps
      5:00 - Vertical Sledgehammer VS Tire - 30 seconds per side
      6:00 - REST
      7:00 - BB Bench Press (no pause) - go to failure (LOAD = "X" PLUS 20 LBS)
      
      8:00 - 3 reps each of - standing BB press, push press, and power jerk
      9:00 - Vertical Sledgehammer VS Tire - 30 seconds per side
      10:00 - REST 
      11:00 - BB Bench Press (no pause) - go to failure (LOAD = "X" MINUS 20 LBS)

      For the BB Bench Press, if (at 3 minutes) I do 10 reps at 155 lbs, then
      at 7 minutes, I would go to failure at 175 lbs, and at 11 minutes, I would go to 
      failure at 135 lbs.  

SHOULDERS - 12/9/13

Warmup - At a comfortable pace, do 3 rounds of:
      Pullup - 5 reps
      Standing BB Shoulder Press (unweighted BB) - 10 reps
      Air Squat - 15 reps

#1  Do 6 rounds of:

      BB Behind the Neck Split Jerk - 1 rep
      BB Split Jerk - 1 rep

      (See video at the bottom of the post)
      Start with a weight that you can easily manage and then add weight each set.
      Rest between rounds.

#2  This is one round.

      Hand Release Pushup - 21 reps
      DB Reverse Fly - 18 reps
      DB Lateral Raise - 15 reps
      BB Push Press - 12 reps (lock out at the top of each rep)
      Burpee - 9 reps

      REST - 60 seconds
      BB Thruster - 60 seconds of work
      REST - 60 seconds

      Hand Release Pushup - 9 reps
      DB Reverse Fly - 12 reps
      DB Lateral Raise - 15 reps
      BB Push Press - 18 reps (lock out at the top of each rep)
      Burpee - 21 reps

LEGS - 12/8/13

Warmup - At a comfortable pace, with an unweighted BB, do 3 rounds of:
      Front Squat - 5 reps
      Standing Shoulder Press - 5 reps
      Back Squat - 5 reps
      Behind the Neck Push press - 5 reps

#1  BB Clean

      Set 1 - 3 reps at 50% of 1RM
      Set 2 - 3 reps at 60% 
      Set 3 - 3 reps at 70% 
      Set 4 - 1 rep at 75%
      Set 5 - 1 rep at 80%
      Set 6 - 1 rep at 85%
      Set 7 - 1 rep at 90%

      Rest between sets.

#2  BB Front Squat (no pause)

      Start a timer.  You have 10 minutes to hit a 3 Rep Max.  We will post our
      results.  You can do 2 sets, 6 sets, 10 sets, whatever works for you to get your
      heaviest set in that 10 minutes.  And the 10 minutes is for the whole group.  Each
      person doesn't get 10 minutes (unless you are working out by yourself). 

#3  This is one round.

      American Kettlebell Swing - 60 seconds
      BB Back Squat (no pause, 75% of 1 RM) - 60 seconds
      REST - 60 seconds
      Double Under - 60 seconds
      BB Back Squat (no pause, 65% of 1RM) - 60 seconds
      REST - 60 seconds
      Toes to Bar - 60 seconds
      BB Back Squat (no pause, 55% of 1RM) - 60 seconds
      
      You can rack the BB as often as you need to during the sets of back squats.  
      The weight is probably too heavy to do continuous reps for a minute.  Just get
      as many reps as you can for that minute, with perfect posture and technique.  

      Results for 3RM Front Squat:
      Scott Johnson - 235 lbs
      Don Starr - 175 lbs
      Gene Ledet - 215 lbs

BACK - 12/6/13

Warmup - At a comfortable pace, with an unweighted BB, do 2 rounds of:
      Behind the Neck Standing Press - 5 reps
      Back Squat - 10 reps
      Row - 15 reps

#1  BB Row - This is 2 sets.  Both sets are the same.  A set looks like this:

      Goal is 8 reps, but do as many complete reps as you can, and then do 
      2 partial reps.  Work hard on the partials!
      Immediately decrease weight and go for 4 reps, but again do as many
      complete reps as you can, and then 2 partial reps.

      Rest between sets.

#2  Cable Row - Do as many quality reps as you can in 2 minutes.

#3  Do 3 rounds of:

      BB Deadlift - 5 reps
      Pullup (Kipping or Strict) - 15 reps
      Double Under - 45 reps

      Rest 2 minutes between rounds.  

CHEST - 12/5/13

Warmup - Do 3 rounds of:
      Air Squat - 15 reps
      DB Lateral Raise - 12 reps
      DB Reverse Fly - 9 reps
      BB Bench Press with Kettlebells hanging from the bands - 6 reps
            (See the pic below of how the kettlebell hangs from the sleeve of the BB)

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

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

#2  Every minute, on the minute, do 3 reps of BB Ground to Overhead. 
      In between sets of Ground to Overhead, you are doing hand release pushups.
      You are done when you have completed 100 pushups.  We are going to use 135 lbs
      on the barbell.

#3  You have 4 total minutes to:

      Run 400 meters on the 50 meter course
      BB Bench Press - as many reps as you can at 75% of your 1RM

      We will post our times for the run, the number of reps, and the weight we used.
      You can rerack the weight as often as you like.  You do not need to do one
      unbroken set of bench press.  

      Results for #3:
      Rob Tijerina - 1:39 for 400 meters, 11 reps @ 205 lbs
      Scott Johnson - 1:30 for 400 meters, 12 reps @ 195 lbs

SHOULDERS - 12/3/13

Warmup - At a comfortable pace, do 4 rounds of:
      Snatch Grip Behind the Neck Push Press - 5 reps
      Overhead Squat - 5 reps

#1  Standing BB Shoulder Press      3-3-3-3-3 reps

      PAUSE for 2 seconds at the top of each rep.  Start with a weight that you can
      easily manage and then try to add weight each set.  Rest between sets.

#2  This is continuous work.

      BB Push Press - 25 reps
      Double Under - 50 reps
      DB Lateral Raise - 25 reps
      Jump Squat - 50 reps
      BB Row - 25  reps
      Hand Release Pushup - 50 reps

      You can break these exercises down into multiple sets.  Just try to work quickly and
      finish all reps of one exercise before moving to the next exercise.  

LEGS - 12/2/13

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

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

#1  BB Clean
      Every minute, on the minute, do 2 reps.  You will do 8 sets.
      Reset your starting position for each rep.  Not touch and go.
      Load is 75% of your Clean 1RM.

#2  BB Front Squat + Split Jerk

      Set 1 - 3 front squats + 3 split jerks at 60% of clean 1RM
      Set 2 - 2 front squats + 2 split jerks at 65%
      Set 3 - 2 front squats + 1 split jerk at 70%
      Set 4 - 2 front squats + 1 split jerk at 75%
      Set 5 - 2 front squats + 1 split jerk (by feel)
      Set 6 - 2 front squats + 1 split jerk (by feel)

      For all reps of front squats, PAUSE for 3 seconds at the bottom of each rep.

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

      BB Back Squat - 20 seconds (do as many quality reps as you can)
      REST - 40 seconds
      Burpee - 20 seconds (do as many quality reps as you can)
      REST - 40 seconds
      24" Box Jump - 20 seconds (do as many quality reps as you can)
      REST - 40 seconds
      Goblet Squat - 20 seconds (do as many quality reps as you can)
      REST - 40 seconds

      For Round 2,  work for 30 seconds at each exercise, then rest for 30 seconds.
      For Round 3, work for 40 seconds at each exercise, then rest for 20 seconds.