12/31/14

Warmup - At a comfortable pace, with an unweighted BB, do 2 rounds of:
      Row - 12 reps
      Standing Shoulder Press - 12 reps
      Back Squat - 12 reps

#1  Strict Weighted Pullup

      3 sets x 8 reps
      Try to add weight each set and see if you can hit an 8 Rep Max by your 3rd set.
      Rest between sets.

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

      Handstand Pushup - as many quality reps as you can in 20 seconds
      BB Row - 10 reps
      Standing BB Shoulder Press - 5 reps with 2 sec PAUSE at the TOP of each rep
      Toes to Bar - 10 reps
      Goblet Squat - 20 reps

12/30/14

Warmup - With an unweighted BB, do one round of:
      Back Squat - 12 reps
      Behind the Neck Standing Shoulder Press - 8 reps
      Front Squat - 12 reps
      Standing Shoulder Press - 8 reps

#1  BB Back Squat - Do as many warmup reps and sets as you like.
      The sets that count are:

      1 set x 5 reps at 72% of back squat 1RM
      1 set x 4 reps at 77%
      1 set x 3 reps at 82%
      2 sets x 2 reps at 87% or heavier

      Rest between sets.

#2  Do 10 rounds of:

      Hand Release Pushup - 20 seconds of work
      REST - 10 seconds

      Try to get the same number of reps each round.

#3  BB Incline Bench Press (1.5 REP) - The sets that count are:

      1 set x 5 reps
      1 set x 4 reps
      1 set x 3 reps
      1 set x 2 reps
      2 sets x 1 rep

      Rest between sets.

#4  Do 1 round of:

      Burpee - 20 reps
      BB Push Press - 10 reps
      BB Back Squat - 20 reps

      Don't set the bar down when you transition from push press to back squat.
      Use the same bar and same weight.

#5  BB Bench Press with a 2 second PAUSE at the bottom of each rep
      This is 2 sets to failure.

      Put the numbers 55%, 60%, 65%, 70%, 75%, and 80% in a bowl.
      Pick a number prior to each set.  If you pick 60% for example, put 60%
      of your 1RM on the bar and go to failure.
      Rest between sets.  Don't use the same number twice.

12/28/14

Warmup - At a comfortable pace, do 3 rounds of:
      Air Squat - 15 reps
      Unweighted BB Push Press - 10 reps

#1  BB Standing Behind the Neck Press

      5 sets x 5 reps

      Rest between sets.  Start with a weight you can easily manage, and then add
      weight by feel for the remaining sets.  Bring the BB all the way to the back
      rack (across the traps) at the bottom of each rep.

#2  Do 3 rounds of:

      Cable Row - 1 minute of work
      Goblet Squat - 1 minute of work
      Hand Release Pushup - 1 minute of work
      REST - 1 minute
      BB Push Press - 1 minute of work

      Rest 2 minutes between rounds.
      For each exercise, do as many quality reps as you can in one minute.  

12/27/14

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

#1  BB Back Squat - Do as many warmup reps and sets as you like.  The sets
      that count are:

      5 reps at 80% of back squat 1RM
      3 reps at 85%
      1 rep at 90%
      1 rep at 92%
      1 rep at 95%
      1 rep at 97%

      Rest between sets.

#2  BB Power Clean + BB Squat Clean + BB Split Jerk

      Sets 1, 2, and 3 - 2 reps of power clean + 2 reps of squat clean + 2 split jerks
      Sets 4, 5, and 6 - 1 rep of power clean + 1 rep of squat clean + 1 split jerk

      For a power clean, your hips stay higher than your knees throughout the movement.
      For a squat clean, your hips drop to parallel or lower when you receive the BB.

      Reset your start position for each clean.  Not touch and go.  Start with a lighter 
      weight and then try to add weight each set.

#3  This is 2 rounds:

      Round 1:
      Hand Release Pushup - 25 reps
      Cable Row - 20 reps
      BB Thruster - 15 reps at 115 lbs
      
      Round 2:
      Hand Release Pushup - 20 reps
      Cable Row - 15 reps
      BB Thruster - 10 reps at 135 lbs

      Rest between rounds.  The weights for the thrusters are a recommendation.
      You can go heavier or lighter if you like.  

12/25/14

Warmup - At a comfortable pace, with an unweighted BB, do 3 rounds of:
      Back Squat - 6 reps
      Standing Shoulder Press - 6 reps
      Front Squat - 6 reps
      Clean Grip Row - 12 reps

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

      The goal is 8 reps, but do as many complete reps as you can, and then do
      2 partial reps. Work hard on the partial reps!! Then immediately decrease
      the weight and go for 4 complete reps. But again do as many complete reps as
      you can, then 2 more partial reps.

      Rest between sets.

#2  Every minute, on the minute, do 3 reps of BB Clean Grip Deadlift (heavy
      but perfect). 
      Every minute, on the half-minute, do 6 pullups.

      It looks like this:
      0:00 - Deadlift - 3 reps
      0:30 - Pullup - 6 reps
      1:00 - Deadlift - 3 reps
      1:30 - Pullup - 6 reps

      ...continuing this pattern until you have done 10 sets of each exercise. 
      Your last set starts at 9 minutes and 30 seconds.

      Try to use a different grip for each set of pullups.  You can go wider, more
      narrow, overhand, underhand, alternating, or any other variation.  You can
      kip or do strict pullups, or some of both. 

12/24/14

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

#1  BB Back Squat with a 5 second PAUSE at the bottom of each rep
      Do as many warmup sets and reps as you like.  The sets that count are:

      4 sets x 3 reps at 72% of back squat 1RM or heavier.  Try to add weight
      each set.  Rest between sets.

#2  BB Floor Press - Do as many warmup sets and reps as you like.  The sets
      that count are:

      1 set x 9 reps
      1 set x 6 reps
      1 set x 3 reps
      3 sets x 1 rep
      1 set x 12 reps

      Go as heavy as you can.  Rest between sets.  

#3  Do 3 rounds of:

      Hand Release Pushup - 21 reps
      Kipping Pullup - 18 reps
      EZ Curl Bar Nosebreaker - 15 reps
      Burpee - 12 reps
      BB Front Squat - 9 reps
      REST - 1 minute
      BB Bench Press with a 2 second PAUSE at the bottom of each rep - 6 reps

      Rest as needed between rounds.  

12/22/14

Warmup - Do 1 set x 20 reps of Air Squats, then with an unweighted BB,
      do 2 rounds of:
      Back Squat - 5 reps
      Behind the Neck Standing Shoulder Press - 5 reps
      Front Squat - 5 reps
      Standing Shoulder Press - 5 reps

#1  Do 4 rounds of:

      Standing BB Shoulder Press - 3 reps
      BB Push Press - 3 reps
      BB Power Jerk - 3 reps

      Rest between rounds.  Start with a weight you can easily manage and 
      then add weight by feel.

#2  This is 3 rounds.  For each exercise, do as many quality reps
      as you can in 40 seconds, rest for 20 seconds, then move on to the next
      exercise.

      Seated DB Shoulder Press
      24" Box Jump 
      BB Overhead Lunge
      BB Row

      The only rest between rounds is the 20 seconds after BB Row before you start
      back with seated DB shoulder press.  

12/21/14

Warmup - Do 2 sets x 20 reps of Air Squat, then run 25 meters x 5 reps.
      The effort level for the 5 reps is 50%, 60%, 70%, 80%, and then 90%.

#1  Sprint 50 meters - 5 reps (at 100% effort)

      Rest about 1 minute between reps.

#2  BB Front Squat - The sets that count are:
    
      1 set x 5 reps at 70% of Front Squat 1RM
      1 set x 3 reps at 80% 
      1 set x 3 reps at 85%
      1 set x 1 rep at 90%
      1 set x 1 rep at 92%
      3 sets x 1 rep at 95% or heavier

      Rest between sets.

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

      0:00 - BB Thruster - 8 reps
      1:00 - Toes to Bar - 8 reps

      Round 2 starts at 2:00, and do 10 reps per exercise.
      Round 3 starts at 4:00, and do 12 reps per exercise.

      Continue to add 2 reps to each exercise every round until either:
      a) you fail to complete the required number of reps by the end of the minute
      b) you complete Round 8 ( 22 reps per exercise)

12/19/14

Warmup - With an unweighted BB, do one round of:
      Row - 15 reps
      Standing Shoulder Press - 15 reps
      Back Squat - 15 reps

#1  BB Row - all sets are 5 reps.  Start with a comfortable weight.  Add weight
      by feel each set and work up to a 5 Rep Max.  Rest between sets. 

#2  Every minute, on the minute, begin a set of strict pullups.  You pick the
      number of reps for the first minute.  Then add one rep per minute, until:
      A) you fail to complete the required number of pullups before the start of
      the next minute.

      -OR-
 
      B) you complete 8 rounds.  For example, if you start with 7 reps for the first
      minute, then you would be finished if you complete the round of 14 reps.
      Try to pick a number for the first minute, that allows you to get through
      at least 5 rounds, and hopefully all 8. 

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

      0:00 - Prisoner Squat - 25 reps
      1:00 - Double Under - As many quality reps as you can in 60 seconds
      2:00 - Plate Front Raise - 20 reps
      3:00 - Cable Row - As many quality reps as you can in 60 seconds
      4:00 - REST

      Round 2 starts at 5:00.

12/18/14

Warmup - At a comfortable pace, do 3 rounds of:
      Pullup - 6 reps
      Unweighted BB Thruster - 9 reps
      Close Grip Pushup - 12 reps (hands shoulder width apart, not hand release)
      
#1  BB Back Squat - The sets that count are:

      1 set x 5 reps at 70% of back squat 1RM
      1 set x 4 reps at 75%
      1 set x 3 reps at 80%
      4 sets x 2 reps at 85% or higher (add weight by feel)

      Rest between sets.

#2  BB Rack Press

      1 set x 12 reps
      1 set x 9 reps
      1 set x 6 reps
      1 set x 3 reps
      3 sets x 1 rep

      Go as heavy as you can.  Rest between sets.

#3  Do 3 rounds of:

      Run 200 meters in less than 45 seconds
      BB Waiter's Walk - 50 meters
      Air Squat - 25 reps
      Reverse Bear Crawl - 50 meters
      Rest - 2 minutes

      After you finish round 3, rest 2 minutes, then do as many reps as you can
      of Hand Release Pushup in 2 minutes.  

12/16/14

Warmup - Do 1 round of:
      Air Squat - 20 reps
      Unweighted BB Behind the Neck Thruster - 20 reps
      Cable Row - 20 reps (light weight)

#1  Standing BB Shoulder Press - all sets are 5 reps

      Start with a light weight.  Then take as many sets as you need to work
      up to a 5 Rep Max.  Rest between sets.

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

      BB Overhead Squat - 12 reps
      Toes to Bar - 12 reps
      BB Push Press - 12 reps
      Cable Row - 12 reps

      This is continuous work.  

12/15/14

Warmup - Do 25 Air Squats, then with an unweighted BB, do 1 round of:
      Behind the Neck Standing Shoulder Press - 5 reps
      Back Squat - 5 reps
      Standing Shoulder Press - 5 reps
      Front Squat - 5 reps
      Behind the Neck Snatch Grip Push Press - 5 reps
      Overhead Squat - 5 reps with a 5 second PAUSE at the bottom of each rep

#1  BB Back Squat - Do as many warmup sets and reps as you like.  
      The sets that count are:

      5 reps at 80% of Back Squat 1RM
      3 reps at 85%
      1 rep at 87%
      1 rep at 90%
      1 rep at 92%
      1 rep at 95%

      Rest between sets.

#2  Do a set every minute, on the minute, for 20 total sets.

      For the first 10 sets (minutes 0 - 9):
      EVEN minutes - BB Clean + Split Jerk - 2 reps at 70% of clean 1RM
      ODD minutes - Unweighted BB Squat Jump - 5 reps

      For the last 10 minutes (minutes 10 - 19):
      EVEN minutes - BB Clean + Split Jerk - 1 rep at 80% of clean 1RM
      ODD minutes - Unweighted BB Squat Jump - 5 reps

      For the clean + jerks at 70%, reset your start position for the second rep.  Not
      touch and go.
      

12/13/14

Warmup - Do 1 round of:
      Air Squat - 25 reps
      Cable Row - 20 reps (light weight)
      Unweighted BB Squat - 15 reps
      Unweighted BB Push Press - 10 reps
      Unweighted BB Front Squat - 5 reps with a 5 sec PAUSE at the bottom of each rep

#1  BB Clean Grip Deadlift - 5 sets x 3 reps

      Normal tempo on the way up, then 5 seconds to lower the weight each rep.  Not
      touch and go.  Reset your starting position every rep.  Start with 80% of your 
      clean 1RM.  Try to add weight each set.  Rest between sets.  

#2  This is 5 rounds of continuous work:

      BB Row      7-9-11-13-15 reps
      BB Push Press      15-13-11-9-7 reps
      Squat Box Jump      11 reps each round

      Do 7 rows, 15 push presses, 11 squat box jumps, then 9 rows, 13 push presses,
      11 squat box jumps, etc.

      For the squat box jump, for each rep, do a full squat, and then as you
      come up out of the squat, jump up onto an 18" box.

12/12/14

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

#1  BB Back Squat with a 5 second PAUSE at the bottom of each rep
      Do as many warmup reps and sets as you like.  The sets that count are:

      4 sets x 3 reps at 70% of Back Squat 1RM or heavier.  Try to add weight
      each set.  Rest between sets. 

#2  Depth Jump to a Second Box      3 sets x 8 reps

      Set up two boxes, 3' apart.  Step off an 18" box, land with both feet, and 
      immediately 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.  Start with a 24" box for the first set.  If you are comfortable
      with it, go to a taller box for set 2 and set 3.  If you have taller boxes, that's great,
      or putting a bumper plate on top of the box is a good way to add height also.  

#3  BB Bench Press WITH BANDS (no pause)

      1 set x 9 reps, 1 set x 7 reps, 1 set x 5 reps, 1 set x 3 reps, 3 sets x 1 rep

      Go as heavy as you can.  Rest between sets.

#4  Start a timer.  This is 14 total sets.

      EVEN minutes, run 100 meters in less than 20 seconds.
      ODD minutes, do 7 burpees.

      So you will do 7 sets of 100 meter run and 7 sets of burpees.  

12/10/14

Warmup - At a comfortable pace, do 2 rounds of:
      Pushup - 12 reps (not hand release)
      DB Reverse Fly - 12 reps
      Unweighted BB Behind the Neck Thruster - 12 reps

#1  BB Push Press - All sets are 3 reps

      Start with a light weight, then take as many sets as you need
      to work up to a 3 Rep Max.  Rest between sets. 

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

      0:00 - Plate Pull - 40 feet
      1:00 - Strict Unweighted Pullup - as many reps as you can in 45 seconds
      2:00 - EZ Curl Bar Nosebreaker - 15 reps
      3:00 - Rest
      4:00 - Standing BB Shoulder Press - 6 reps
      5:00 - Rest

      Round 2 starts at 6:00.  Round 3 starts at 12:00.
      For the standing BB shoulder Press, there is a 2 second PAUSE at the TOP
      and the BOTTOM of each rep.

12/9/14

Warmup - Do 2 sets x 20 reps of Air Squat, then with an unweighted BB, 
      do 2 rounds of:
      Back Squat - 5 reps
      Behind the Neck Standing Shoulder Press - 5 reps
      Front Squat - 5 reps with a 5 second PAUSE at the bottom of each rep
      Push Press - 5 reps

#1  BB Front Squat (no pause) - do as many warmup reps and sets as you like.
      The sets that count are:

      3 reps at 80% of front squat 1RM
      3 reps at 85%
      2 reps at 87%
      2 reps at 90%
      1 rep at 92%
      1 rep at 92% or heavier

      Rest between sets.

#2  This is 5 sets.  One set looks like this:

      BB Clean Grip Deadlift - 1 rep
      BB Hang Clean - 1 rep
      BB Clean - 1 rep (from the floor)
      BB Power Jerk - 1 rep

      Start with 50% of your clean 1RM and then add weight each set.
      Rest between sets.

#3  Do 5 rounds of:

      Goblet Squat - As many quality reps as you can in 40 seconds
      REST - 20 seconds
      Double Under - As many quality reps as you can in 40 seconds
      Rest - 20 seconds

12/7/14

Warmup - At a comfortable pace, with an unweighted BB, do 2 rounds of:
      Row - 12 reps
      Standing Shoulder Press - 12 reps
      Back Squat - 12 reps

#1  Strict Weighted Pullup

      Take as many sets as you need to work up to a 3 Rep Max.
      Rest between sets.

#2  This is three, 5-minute rounds, with one minute of rest between rounds.

      For each round, work continuously at:

      Handstand Pushup - 3 reps
      BB Row - 5 reps
      BB Thruster - 7 reps
      Toes To Bar - 9 reps
      Burpee - 11 reps

      Start back at Handstand Pushups to begin rounds 2 and 3.

12/6/14

Warmup - At a comfortable pace, do 3 rounds of:
      Air Squat - 15 reps
      Unweighted Behind the Neck BB Thruster - 10 reps
      Pullup - 5 reps

#1  BB Back Squat - Do as many warmup reps and sets as you like.  The sets
      that count are:

      1 set x 5 reps at 75%
      1 set x 4 reps at 80%
      1 set x 3 reps at 85%
      1 set x 2 reps at 90%
      1 set x 2 reps at 92%

      Rest between sets.

#2  BB Bench Press with a 2 second ISOMETRIC PAUSE at the bottom of each rep

      1 set x 10 reps
      1 set x 7 reps
      1 set x 4 reps
      3 sets x 1 rep

      Try to add weight each set.  Rest between sets.
      For the isometric pause, try to keep the bar about 1 - 3" off your chest at 
      the bottom of each rep.

#3  This is 5 rounds of continuous work.

      American Kettlebell Swing
      Close Grip Pushup (not hand release, hands no wider than your shoulders)
      Run 200 meters

      Round 1 is 24 Kettlebell Swings, 12 pushups, run 200 meters
      Round 1 is 21 Kettlebell Swings, 15 pushups, run 200 meters
      Round 1 is 18 Kettlebell Swings, 18 pushups, run 200 meters
      Round 1 is 15 Kettlebell Swings, 21 pushups, run 200 meters
      Round 1 is 12 Kettlebell Swings, 24pushups, run 200 meters

12/4/14

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

#1  Do 5 sets of:

      BB Front Squat + BB Split Jerk
     
      Set 1 - 3 squats + 3 jerks
      Set 2 - 3 squats + 2 jerks
      Set 3, 4 and 5 - 3 squats + 1 jerk

      Start with a light weight for the first set, then try to add weight each set.
      Rest between sets.

#2  Do 3 rounds of:

      Jump Squat - 20 reps
      REST - 30 seconds
      BB Overhead Lunge - 5 reps per side
      REST - 30 seconds
      DB Lateral Raise - 20 reps
      REST - 30 seconds
      Behind the Neck Standing BB Shoulder Press - 5 reps
      REST - 30 seconds
     

12/3/14

Warmup - With an unweighted BB, do 2 rounds of:
      Back Squat - 8 reps
      Behind the Neck Standing Shoulder Press - 8 reps
      Front Squat - 8 reps
      Push Press - 8 reps

#1  BB Back Squat (no pause) - Do as many warmup sets and reps as you like. 
      The sets that count are:

      1 set x 5 reps at 80% of Back Squat 1RM
      1 set x 4 reps at 82%
      1 set x 3 reps at 85%
      1 set x 2 reps at 87%
      1 set x 1 rep at 90%
      2 sets x 1 rep at 92%
      Rest between sets.

#2  Do 1 round of:

      Double Suicide - 1 rep (on the 50 meter course)
      Double Under - 75 reps
      Air Squat - 75 reps
      Tire Pull - 75 meters with 75 lbs in the tire
      Air Squat - 75 reps
      Double Under - 75 reps
      Double Suicide - 1 rep

12/1/14

Warmup - Do 2 sets x 20 Air Squats, then with an unweighted BB, do 2 rounds of:
      Row - 15 reps
      Standing Shoulder Press - 10 reps
      Front Squat - 5 reps with a 5 second PAUSE at the bottom of each rep

#1  Cable Row

      1 set x 16 reps, 1 set x 12 reps, 1 set x 8 reps, 1 set x 20 reps

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

#2  Do 2 rounds of:

      Strict Unweighted Pullup - 15 reps
      Plate Pull - 40 feet
      BB Row - 15 reps
      Air Squat - 40 reps
      BB Push Press - 20 reps

      Rest 2 minutes between rounds.

11/30/14

Warmup - At a comfortable pace, do 2 sets x 20 reps of Air Squat.  Then
      do 2 rounds of:
      Cable Row - l5 reps (light weight)
      Unweighted BB Behind the Neck Thruster - 10 reps

#1  BB Back Squat with a 5 second PAUSE at the bottom of each rep
      Do as many warmup reps and sets as you like.  The sets that count are:

      4 sets x 3 reps at 67% of Back Squat 1RM, or heavier.  Try to add weight each set.
      Rest between sets.

#2  Run 50 meters - 10 reps

      Effort level for the 10 reps is:
      Rep 1 - 50%, Rep 2 - 60%, Rep 3- 70%, Rep 4 - 80%, Rep 5 - 90%
      Reps 6 through 10 - 100% effort

      Rest as needed between reps.

#3  BB Bench Press (no pause)

      Establish a 3 Rep Max.  Do as many warmup sets (all at 3 reps) as you need.
      Rest between sets.

#4  Hand Release Pushup

      As many quality reps as you can in 15 seconds, then rest 15 seconds.
      As many quality reps as you can in 30 seconds, then rest 30 seconds.
      As many quality reps as you can in 45 seconds, then rest 45 seconds.
      As many quality reps as you can in 60 seconds, then rest 60 seconds.
      As many quality reps as you can in 75 seconds

11/28/14

Warmup - At a comfortable pace, do 3 rounds of:
      Air Squat - 15 reps
      Unweighted BB Push Press - 10 reps

#1  BB Standing Behind the Neck Press

      5 sets x 5 reps

      Rest between sets.  Start with a weight you can easily manage, and then add
      weight by feel for the remaining sets.  Bring the BB all the way to the back
      rack (across your traps) at the bottom of each rep.

#2  Do 1 round of:

      Hand Release Pushup - 30 reps
      Goblet Squat - 25 reps
      Pullup - 20 reps
      DB Thruster - 15 reps

      Rest 1 minute
      Hand Stand Pushup - As many quality reps as you can in one minute
      Rest 1 minute

      Hand Release Pushup - 15 reps
      Goblet Squat - 20 reps
      Pullup - 25 reps
      DB Thruster - 30 reps
      

11/27/14

Warmup - With an unweighted BB, do 2 rounds of:
      Back Squat - 8 reps
      Behind the Neck Standing Shoulder Press - 8 reps
      Front Squat - 8 reps
      Push Press - 8 reps

#1  Clean and Split Jerk

      1 set x 3 reps at 55% of 1RM
      1 set x 2 reps at 65%
      1 set x 1 rep at 75%
      5 sets x 1 rep at 80% or above

      Rest between sets.

#2  BB Front Squat

      3 reps at 75% of 1RM
      3 reps at 80%
      3 reps at 85%
      3 reps at 87%
      3 reps at 90%

      Rest between sets.

#3  Do 5 rounds of:

      Burpee - 10 reps
      Run - 100 meters

      Rest 1 minute between rounds.  

11/25/14

Warmup - With an unweighted BB, do 1 round of:
      Row - 20 reps
      Back Squat - 15 reps
      Standing Shoulder Press - 10 reps

#1  BB Row - 3 reps per set.  Start with a comfortable weight and do 3 reps.
      Add weight by feel each set and work up to a 3 Rep Max.  Rest between sets.

#2  In 9 minutes, do as many quality rounds as you can of:

      BB Thruster - 6 reps with a 2 second PAUSE at the TOP of each rep
      Strict Weighted Pullup - 6 reps
      Hand Release Pushup - 18 reps
      Cable Row - 18 reps

11/24/14

Warmup - Do 25 Air Squats, then 2 rounds of:
      Unweighted BB Push Press - 9 reps
      Unweighted BB Back Squat - 12 reps
      DB Bench Press - 15 reps (light weight)

#1  BB Back Squat - Do as many warmup sets and reps as you like.
      The sets that count are:

      5 reps at 75% of Back Squat 1RM
      4 reps at 80%
      3 reps at 85%
      2 reps at 87%
      2 reps at 90%
      2 reps at 90%

      Rest between sets.  

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

      Start with 60% of your bench press 1RM, and do 5 reps.  Add 10 lbs each set, 
      until you fail.  As soon as you fail, decrease the load by 40 lbs and go to failure
      again.  Rest between sets.

#3  Do 2 rounds of:

      BB Bench Press (no pause) - 10 reps
      Burpee - 15 reps
      EZ Curl Bar Nosebreaker - 15 reps
      18" Squat Box Jump - 15 reps
      BB Bench Press (no pause) - go to failure with the same weight you used for 10 reps

      Rest between rounds.  
      For each rep of the squat box jump, do a full squat, and then as you come up out
      of the squat, jump up onto the box.  

11/22/14

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

#1  DB Lateral Raise      20-18-16-14-12-10 reps
      Toes To Bar               4-6-8-10-12-14 reps

      This is continuous work.  Do 20 lateral raises, then 4 toes to bar, then 18 lateral
      raises, then 6 toes to bar, etc.

#2  Do 3 rounds of:

      Standing BB Shoulder Press - 3 reps
      BB Front Squat - 5 reps
      BB Push Press - 7 reps

      Rest between rounds.

#3  This is 12 sets.  Sets start on the minute and half-minute, and are 20 seconds
      of work followed by 10 seconds of rest.

      The last set starts at 5 minutes and 30 seconds.

      Do 6 sets each of:
      Plate Front Raise
      DB Reverse Fly

      Do all 6 sets of the front raise, and then move on to the reverse fly.
      Pace yourself.  Try to do about the same number of reps per set for each exercise.  

11/21/14

Warmup - With an unweighted BB, do 2 rounds of:
      Back Squat - 8 reps
      Behind the Neck Standing Press - 8 reps
      Front Squat - 8 reps
      Push Press - 8 reps

#1  BB Back Squat (no pause) - Do as many warmup sets and reps as you like. 
      The sets that count are:

      1 set x 5 reps at 80% of Back Squat 1RM
      1 set x 4 reps at 82%
      1 set x 3 reps at 85%
      1 set x 2 reps at 87%
      3 sets x 1 rep at 90%

      Rest between sets.

#2  Do 3 rounds of:

      Double Under - 35 reps
      Prisoner Squat - 30 reps
      Hand Release Pushup - 25 reps
      24" Box Jump - 20 reps
      BB Thruster - 15 reps
      Strict Pullup - 10 reps
      BB Front Squat - 5 reps

      Rest 2 minutes between rounds.  

11/19/14

Warmup - At a comfortable pace, do 3 rounds of:
      Pullup - 5 reps
      Standing Unweighted BB Shoulder Press - 10 reps
      Unweighted BB Back Squat - 15 reps

#1  Stand on the Band Clean Grip Deadlift - 5 sets x 5 reps

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

#2  Start a timer.

      At 0:00 - Goblet Squat - 15 reps, then BB Row - 15 reps
      At 2:00 - Goblet Squat - 17 reps, then BB Row - 13 reps
      At 4:00 - Goblet Squat - 19 reps, then BB Row - 11 reps
      At 6:00 - Goblet Squat - 21 reps, then BB Row - 9 reps
      At 8:00 - Goblet Squat - 23 reps, then BB Row - 7 reps

11/18/14

Warmup - At a comfortable pace, do 2 rounds of:
      Air Squat - 15 reps
      Pushup - 15 reps (not hand release)
      Unweighted BB Behind the Neck Thruster - 10 reps
      BB Bench Press with BANDS + Kettlebells - 10 reps (light weight)

#1  BB Back Squat with a 5 second PAUSE at the bottom of each rep
      Do as many warmup sets and reps as you like.  The sets that count are:

      4 sets x 3 reps at 65% (or heavier) of back squat 1RM.  Try to add weight each set.

      Rest between sets.

#2  BB Bench Press (no pause)

      Set 1 - 7 reps + 1 Negative Rep
      Set 2 - 6 reps + 1 Negative Rep
      Set 3 - 5 reps + 1 Negative Rep
      Set 4 - 4 reps + 1 Negative Rep
      Set 5 - 3 reps + 1 Negative Rep

      For the negative rep, take 10 seconds to lower the weight, and then have your
      spotter help you rerack the weight.  Start with 65% of your Bench Press 1RM
      and then try to add weight each set.  Rest between sets.

#3  This is 6 rounds.

      Hand Release Pushup              20-18-16-14-12-10 reps
      American Kettlebell Swing      12 reps
      BB Bench Press (no pause)      2-4-6-8-10-12 reps

      Rd 1 - Hand Release Pushup - 20 reps, KB Swing - 12 reps, BB Bench - 2 reps
      Rd 2 - Hand Release Pushup - 18 reps, KB Swing - 12 reps , BB Bench - 4 reps
      Rd 3 - Hand Release Pushup - 16 reps, KB Swing - 12 reps, BB Bench - 6 reps
      Continue this pattern until you complete the 6 rounds.

      REST one minute between rounds.
      Try to use the same weight for bench press for all 6 rounds.  

11/16/14

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

#1  Standing BB Shoulder Press with a 2 second PAUSE at the top of each rep

      Set 1 - 8 reps
      Set 2 - ADD 15 total lbs to the weight you used in Set 1, and go to failure
      Set 3 - SUBTRACT 15 total lbs from the weight you used in Set 1, and go to failure

      Rest between sets.  

#2  Do 3 rounds of:

      Cable Row - 1 minute of work
      Goblet Squat - 1 minute of work
      Hand Release Pushup - 1 minute of work
      REST - 1 minute
      BB Push Press - 1 minute of work

      REST 2 minutes between rounds.  
      For each exercise, do as many quality reps as you can in one minute.  

11/15/14

Warmup - Do 25 Air Squats, then with an unweighted BB, do 2 rounds of:
      Back Squat - 5 reps (no pause)
      Behind the Neck Standing Shoulder Press - 5 reps
      Front Squat - 5 reps (no pause)
      Push Press - 5 reps

#1  BB Front Squat (no pause) 

      5 reps at 75% of front squat 1RM
      5 reps at 80%
      5 reps at 85%
      5 reps at 85%
      5 reps at 85% or heavier

      Rest between sets.

#2  BB Clean + Split Jerk

      1 set x 4 reps of clean + 1 split jerk (50% of clean 1RM)
      1 set x 3 reps of clean + 1 split jerk (60% of clean 1RM)
      1 set x 2 reps of clean + 1 split jerk (70% of clean 1RM)
      1 set x 1 rep of clean + 1 split jerk (80% of clean 1RM)
      3 sets x 1 rep of clean + 1 split jerk (80% of clean 1RM or heavier)

      Rest between sets.  

#3  Run 800 meters on the 50 meter course in less than 3:45
      REST 1 minute
      Air Squat - 80 reps

11/13/14

Warmup - Do 1 round of:
      Air Squat - 15 reps
      Unweighted BB Row - 15 reps
      Unweighted Standing BB Shoulder Press - 15 reps
      Unweighted BB Back Squat - 15 reps

#1  BB Row - Every minute, on the minute, do 8 reps.
      Do 8 total sets.  Try to use the same weight for all 8 sets.

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

      Strict Weighted Pullup - 6 reps
      Medicine Ball Wall Shots - 12 reps
      Cable Row - 18 reps
      Double Under - 24 reps

      (#2 is continuous work.) 

11/12/14

Warmup - At a comfortable pace, do 3 rounds of:
      Cable Row - 12 reps (light weight)
      DB Bench Press - 12 reps (light weight)
      Unweighted BB Back Squat - 12 reps

#1  BB Back Squat - Do as many warmup reps and sets as you like.
      The sets that count are:

      8 reps at 70% of back squat 1RM
      8 reps at 75%
      8 reps at 80%

      Rest between sets.

#2  BB Bench Press WITH BANDS (1.5 REP)

      5 sets x 3 reps - start with a weight you can easily manage, and then try
      to add weight each set.  Rest between sets.

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

      0:00 - BB Front Squat - 3 reps + BB Push Press - 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 - 15 reps
      5:00 - REST

      Round 2 starts at 6 minutes.  Round 3 starts at 12 minutes.

11/10/14

Warmup - Do 1 round of:
      Air Squat - 20 reps
      Unweighted BB Behind the Neck Thruster - 20 reps
      Cable Row - 20 reps (light weight)

#1  Standing BB Shoulder Press

      1 set x 12 reps, 1 set x 8 reps, 1 set x 4 reps, 1 set x 16 reps

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

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

      Unweighted BB Overhead Squat  - 12 reps
      American Kettlebell Swing - 12 reps
      DB Lateral Raise - 12 reps
      Toes to Bar - 12 reps
      BB Push Press - 12 reps
      REST - 45 seconds

11/9/14

Warmup - Do 25 Air Squats, then with an unweighted BB, do 2 rounds of:
      Back Squat - 5 reps (no pause)
      Behind the Neck Standing Shoulder Press - 5 reps
      Front Squat - 5 reps (no pause)
      Push Press - 5 reps

#1  BB Back Squat - Do as many warmup reps and sets as you like.
      The sets that count are: 

      1 set x 10 reps at 65% of back squat 1RM
      1 set x 10 reps at 70%
      2 sets x 10 reps at 75%

      Rest between sets.

#2  Do one set, every minute, on the minute.  Round 1 looks like this:

      0:00 - BB Thruster - 12 reps
      1:00 - BB Row - 12 reps
      2:00 - Hand Release Pushup - 12 reps
      3:00 - 24" Box Jump - 12 reps

      Round 2 starts at 4:00, and do 14 reps per exercise.
      Round 3 starts at 8:00, and do 16 reps per exercise.

      Continue to add 2 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 (20 reps per exercise)

11/7/14

Warmup - With an unweighted BB, do 1 round of:
      Row - 15 reps
      Standing Shoulder Press - 15 reps
      Back Squat - 15 reps

#1  Strict Weighted Pullup

      Take as many sets as you need to work up to a 5 Rep Max.  Then take
      80% of that weight, and do 3 sets x 5 reps.  Rest between sets.

#2  Start a timer.  This is 14 total sets.

      On EVEN minutes, run 100 meters in less than 20 seconds.
      On ODD minutes, do 7 burpees.

      So you will do 7 sets of the 100 meter run, and 7 sets of burpees.

11/6/14

Warmup - At a comfortable pace, do 2 rounds of:
      Cable Row - 12 reps (light weight)
      DB Bench Press - 12 reps
      Unweighted BB Back Squat - 12 reps
      Unweighted BB Push Press - 12 reps

#1  BB Back Squat with a 5 second PAUSE at the bottom of each rep
      Do as many warmup reps and sets as you like.  The sets that count are:

      5 sets x 3 reps at 62% of 1RM or higher.  Try to add weight each set.

      Rest between sets.

#2  BB Rack Press

      1 set x 12 reps, 1 set x 9 reps, 1 set x 6 reps, 1 set x 3 reps, 1 set x 15 reps

      Go as heavy as you can.  Rest between sets.  

#3  This is continuous work.

      Hand Release Pushup      25-20-15-10-5 reps
      Goblet Squat      5-10-15-20-25 reps

      Do 25 pushups, then 5 squats, then 20 pushups, then 10 squats, etc.  

#4  BB Bench Press (no pause)

      Set 1 - Do as many reps as you can at 70% of 1RM, then 1 Negative Rep
      REST - 60 seconds
      Set 2 - Do as many reps as you can at 60% of 1RM, then 1 Negative Rep

      For the negative reps, lower the weight as slowly as you can to your chest and
      then have your spotter help you rerack the weight.

11/4/14

Warmup - At a comfortable pace, do 3 rounds of:
      Pushup - 12 reps (not hand release)
      DB Reverse Fly - 12 reps
      Unweighted BB Behind the Neck Thruster - 12 reps

#1  Do a set every minute on the minute, for 10 total sets.

      EVEN minutes, do 5 reps of Standing Behind the Neck BB Shoulder Press
      ODD minutes, do 15 reps of Goblet Squat

      Try to use the same weight for Shoulder Press and the same weight for
      Goblet Squat for all sets.

#2  Do 1 round of:

      Burpee - 15 reps
      DB Lateral Raise - 25 reps
      American Kettlebell Swing - 35 reps
      Double Under - 45 reps
      Air Squat - 55 reps
      Double Under - 45 reps
      American Kettlebell Swing - 35 reps
      DB Lateral Raise - 25 reps
      Burpee - 15 reps

11/3/14

Warmup - Do 1 set x 25 reps of Air Squat, then at a comfortable pace,
      with an unweighted BB, do 2 rounds of:
      Back Squat - 5 reps
      Behind the Neck Standing Shoulder Press - 5 reps
      Front Squat - 5 reps with a 5 second PAUSE at the bottom of each rep
      Standing Shoulder Press - 5 reps

#1  BB Front Squat (no pause) - Do as many warmup sets and reps as you like.

      The sets that count are:

      5 reps at 72% of front squat 1RM

      5 reps at 77%

      5 reps at 82%

      5 reps at 82%

      5 reps at 82% or heavier

      Rest between sets.

#2  Do a set every minute, on the minute, for 16 total sets.

      For the first 8 sets (minutes 0 - 7):
      EVEN minutes - BB Clean + Split Jerk - 2 reps at 75% of clean 1RM
      ODD minutes - Unweighted BB Squat Jump - 5 reps

      For the last 8 minutes (minutes 8 - 15):
      EVEN minutes - BB Clean + Split Jerk - 1 rep at 85% of clean 1RM
      ODD minutes - Unweighted BB Squat Jump - 5 reps

      For the clean + jerks at 75%, reset your start position for the second rep.  Not
      touch and go.

11/1/14

Warmup - With an unweighted BB, do 2 rounds of:
      Row - 12 reps
      Push Press - 12 reps
      Back Squat - 12 reps

#1  Clean Grip Deadlift - Do as many warmup reps and sets as you like.
      The sets that count are at 85% of your clean 1RM or heavier. 

      3 reps x 5 sets

      Rest between sets.  Add weight by feel.  If you are rounding your back,
      the weight is too heavy!!!  We want perfect posture on all reps.  Reset your
      start position for every rep.  These are not touch and go.

#2  This is one round:

      Cable Row
      Goblet Squat
      Sledgehammer VS Tire (vertical swing)
      Burpee

      For each exercise, do as many quality reps as you can in 90 seconds,
      rest for 60 seconds, then move on to the next exercise.  For the sledgehammer,
      do 45 seconds swinging left handed and 45 seconds swinging right handed.

10/31/14

Warmup - Do 2 rounds of:
      Pullup - 5 reps
      Pushup - 10 reps
      Air Squat - 15 reps

      Then, with an unweighted BB and at a comfortable pace, do 
      unweighted BB Behind the Neck Thruster
      for 90 seconds.

#1  BB Back Squat  - Do as many warmup reps and sets as you like. 
      The sets that count are:

      8 reps at 67% of back squat 1RM
      8 reps at 72%
      8 reps at 77%
      8 reps at 77%

      Rest between sets.

#2  BB Floor Press

      Establish a 5 Rep Max.  Do as many warmup sets (all at 5 reps) as you need.
      We will post results.

#3  Do 4 rounds of:

      Hand Release Pushup - 24 reps
      Air Squat - 18 reps
      EZ Curl Bar Nosebreaker - 12 reps
      REST - 1 minute
      BB Bench Press - 6 reps with a 2 second PAUSE at the bottom of each rep

      REST 2 minutes between rounds.  

10/29/14

Warmup - Do 1 set x 25 reps of Air Squat, then at a comfortable pace,
      with an unweighted BB, do 2 rounds of:
      Back Squat - 5 reps
      Behind the Neck Standing Shoulder Press - 5 reps
      Front Squat - 5 reps
      Standing Shoulder Press - 5 reps

#1  Do 4 rounds of:

      Standing BB Shoulder Press - 3 reps
      BB Push Press - 3 reps
      BB Power Jerk - 3 reps

      Rest between rounds.  Add weight by feel.

#2  Do 3 rounds of:

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

      Rest between rounds. 

10/28/14

Warmup - At a comfortable pace, do 4 rounds of:
      Run 100 meters
      DB Thruster - 8 reps (light weight)

#1  Start a timer.
      You have 5 minutes to hit a max set of UNBROKEN double unders.
      (Unbroken just means how many reps you can do in a row without messing up.)
      We will post our numbers.

#2  BB Back Squat 

      Do as many warmup sets and reps as you like.  The sets that count are:

      1 set x 10 reps at 62% of back squat 1RM
      1 set x 10 reps at 67% 
      2 sets x 10 reps at 72%

      Rest between sets.

#3  On the 50 meter course, run a double suicide, while carrying a 20 lb DB, for time.
      We will post our times.

#4  Do 5 rounds of:

      BB Front Squat - 3 reps
      BB Split Jerk - 1 rep

      Do one round with just the bar, and then anything more than the bar counts
      as round one.  Add weight by feel.  Rest between rounds.  

      Results for the max unbroken reps of Double Unders and Double Suicide:
      Rob Tijerina - 64 reps and 2:31
      Don Starr - 50 reps and 2:40
      Scott Johnson - 53 reps and 2:18
      Daniel Gretch - 2:48
      Dave Mechem - 2:15
      Robert Braglia - 2:24
      Ross Havlik - 2:24

      

10/26/14

Warmup - Do 1 round of:
      Air Squat - 15 reps
      Unweighted BB Row - 15 reps
      Unweighted BB Standing BB Shoulder Press - 15 reps
      Unweighted BB Back Squat - 15 reps
      
#1  Cable Row

      1 set x 16 reps, 1 set x 12 reps, 1 set x 8 reps, 1 set x 20 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

10/25/14

Warmup - At a comfortable pace, do one round of:
      Air Squat - 25 reps
      Pushup - 20 reps (not hand release)
      Unweighted BB Back Squat - 15 reps
      Unweighted BB Behind the Neck Standing Shoulder Press - 10 reps

#1  BB Back Squat with a 5 second PAUSE at the bottom of each rep
      Do as many warmup sets and reps as you like.  The sets that count are:

      5 sets x 3 reps at 60% of 1RM or higher.  Try to add weight each set.  

      Rest between sets.

#2  Do 1 round of:

      Burpee - 20 reps
      BB Back Squat - 20 reps (with 50% of 1RM)
      Hand Release Pushup - 40 reps

#3  BB Incline Bench Press (no pause)
      
      Sets 1 and 2 - 8 reps
      Sets 3 and 4 - 8 reps, take off 20 lbs, go to failure

      If you can, add weight each set.  Rest between sets.

#4  Do 1 round of: (same as #2)

      Burpee - 20 reps
      BB Back Squat - 20 reps (with 50% of 1RM)
      Hand Release Pushup - 40 reps
     

10/23/14

Warmup - At a comfortable pace, do 2 rounds of:
      Pullup - 6 reps
      Close Grip Pushup - 9 reps (tips of thumbs 2" apart)
      Unweighted BB Push Press - 12 reps
      Air Squat - 15 reps

#1  Standing BB Shoulder Press

      1 set x 9 reps, 1 set x 6 reps, 1 set x 3 reps, 1 set x 12 reps

      Go as heavy as you can for all 4 sets.  Rest between sets.

#2 Do 1 round of:
      Plate Front Raise - 18 reps
      Goblet Squat - 15 reps
      BB Push Press - 12 reps
      Strict Unweighed Pullup - 9 reps
      BB Power Jerk - 6 reps

      REST ONE MINUTE
      DB Thruster - one minute of work
      REST ONE MINUTE

      BB Power Jerk - 6 reps
      Strict Unweighted Pullup - 9 reps
      BB Push Press - 12 reps
      Goblet Squat - 15 reps
      Plate Front Raise - 18 reps

10/22/14

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

#1  BB Clean and Split Jerk - Do as many warmup sets and reps as you like.
      The sets that count are:

      1 set x 4 reps at 50% of clean 1RM
      1 set x 3 reps at 60%
      1 set x 2 reps at 70%
      5 sets x 1 rep at 80% or heavier

      Rest between sets.  These are NOT touch and go reps.  Reset your starting
      position for every rep.

#2  BB Front Squat (no pause) - Do as many warmup sets and reps as you like.

      The sets that count are:

      5 reps at 70% of front squat 1RM

      5 reps at 75%

      5 reps at 80%

      5 reps at 80%

      5 reps at 80% or heavier

      Rest between sets.

#3  In 7 minutes, do as many quality rounds as you can of:

      Toes to Bar      6-9-12-15-18-21 reps...
      BB Behind the Neck Thruster      6-9-12-15-18-21 reps...

      This is continuous work.  Do 6 toes to bar, then 6 thrusters, then 9 toes to bar,
      then 9 thrusters, then 12 toes to bar, etc.  Don't go heavy on the behind the
      neck thruster.  We have only done these one other time, and they were 
      unweighted.

10/20/14

Warmup - Do 1 round of:
      Air Squat - 25 reps
      DB Reverse Fly - 20 reps
      Unweighted BB Squat - 15 reps
      Unweighted BB Push Press - 10 reps
      Unweighted BB Front Squat - 5 reps with a 5 sec PAUSE at the bottom of each rep

#1  BB Row - Every minute, on the minute, do 7 reps. 
      Do 7 total sets.  Try to stick with the same weight for all 7 sets.

#2  Cable Row - 60 seconds (As many quality reps as you can)
      REST - 60 seconds
      Strict Pullup - 60 seconds (As many quality reps as you can)
      REST - 60 seconds
      Run as far as you can in 60 seconds (on the 50 meter course)
      REST - 60 seconds
      Cable Row - 60 seconds (As many quality reps as you can)
      REST - 60 seconds
      Strict Pullup - 60 seconds (As many quality reps as you can)
      REST - 60 seconds
      Burpee - 60 seconds (As many quality reps as you can)

10/19/14

Warmup - At a comfortable pace, do 2 rounds of:
      Air Squat - 12 reps
      DB Bench Press - 12 reps (light weight)
      Cable Row - 12 reps (light weight)
      Unweighted BB Behind the Neck Thruster - 12 reps

      For the behind the neck thruster, the bar comes back to the back rack
      (across your traps) every rep

#1  BB Back Squat - Do as many warmup sets and reps as you like.
      The sets that count are:

      Set 1 - 8 reps at 60% of back squat 1RM
      Set 2 - 8 reps at 65%
      Set 3 - 8 reps at 70%
      Set 4 - 8 reps at 75%

      Rest between sets.

#2  BB Bench Press (no pause) - Do as many warmup sets and reps as you like.

      Establish a 10 Rep Max.  We will post results.

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

      4 sets x 5 reps

      Rest between sets.

#4  Do 5 rounds of:

      Goblet Squat - As many quality reps as you can in 40 seconds
      REST - 20 seconds
      Hand Release Pushup - As many quality reps as you can in 40 seconds
      REST - 20 seconds

      Results for the BB Bench Press 10RM:
      Rob Tijerina - 205 lbs
      Val Valdovino - 190 lbs
      Don Starr - 170 lbs
      Cavason Sutton - 185 lbs