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 Standing Shoulder Press - 5 reps Hang Clean - 5 reps #1 BB Front Squat (no pause) 2-2-2-2-2 reps Do as many warmup sets as you like. Then do all 5 working sets at 80% of Front Squat 1RM. Rest between sets. #2 BB Clean Lift Off + Clean and Jerk Start a timer. At 0:00, 2:00, 4:00, and 6:00, you will do: BB Clean Lift Off - 3 reps + BB Clean and Jerk - 1 rep Load is 70% of Clean 1RM Rest as needed. Then restart the timer. At 0:00, 2:00, 4:00, and 6:00, you will do: BB Clean Lift Off - 2 reps + BB Clean and Jerk - 1 rep Load is 80% of Clean 1RM
See the video at the bottom of the post. Sorry about the poor lighting. You may notice after the clean lift offs, on the single rep of the clean, that my hips start to rise a little before my shoulders. That is not ideal. I do that sometimes when I try and come off the floor too quickly. I am working to correct that. Shoulders and hips should move at the same time, as the bar breaks contact with the floor. #3 On the 50 meter course, run 800 meters in less than 3 minutes and 45 seconds. REST - 1 minute Air Squat - 100 reps REST - 1 minute Burpee - 25 reps
Warmup - At a comfortable pace, do 3 rounds of: Air Squat - 12 reps Pushup (not hand release) - 9 reps Clean Grip BB Row - 6 reps with 95 lbs BB Hip Clean - 3 reps with 95 lbs
Feel free to adjust the weight of the warmup rows and hip cleans.
#1 BB Stand on the Band Deadlift 5-5-5-5-5 reps
See the demo at the bottom of the post. Start with a weight you can easily manage and then add weight each set. Rest between sets.
#2 Every EVEN minute - Double Unders (20 seconds of work) Every ODD minute - Strict Unweighted Pullups
For the pullups, you pick the number of reps for the first set. Let's say, for example, you pick 7 reps. For the second set of pullups, you will do 8 reps, and then continue adding one rep every set. You are done when you either fail to complete the required number of pullups by the end of that minute, or you COMPLETE 8 SETS OF PULLUPS. So, just to clarify, if you start with 7 pullups for the first set, and you complete all 8 sets, your last set would be 14 pullups.
Warmup - 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 BB Back Squat 2-2-2-2-2 reps with a 5 second PAUSE at the bottom of each rep Do as many warmup sets as you like. The first set that counts is with 65% of your back squat 1RM, and then add weight each set after that. Rest between sets. #2 Do 3 rounds of: BB Bench Press with BANDS for SPEED (35% of 1RM) - 5 reps Plate Pull - 80 feet REST - 60 seconds BB Bench Press with BANDS for SPEED (35% of 1RM) - 5 reps DB Incline Bench Press - 15 reps REST - 60 seconds For the bench press with bands for speed, we want a quick, controlled lowering of the weight and then an explosive press upward for each rep. #3 BB Floor Press 5-5-5-5-5 reps Start with a weight you can easily manage, and then add weight each set. Rest between sets. #4 Do 8 rounds of: Hand Release Pushup - 20 seconds of work REST - 10 seconds Pace yourself. Try to get about the same number of reps for each of the 8 sets.
Warmup - (same as Jan. 20th) - do 3 rounds of: Unweighted BB Behind the Neck Press and Stretch - 5 reps Shoulder Rotation - 5 reps, rotate as far as you can in each direction, every rep Pullup Bar Swing - 5 reps
Then do 1 set of 12 reps, of Standing BB Shoulder Press, with 50% of your 1RM. Be sure to lock out at the top of each rep.
#1 Standing BB Shoulder Press Every minute, on the minute, do 3 reps. Do 10 total sets. Try to use the same weight for all 10 sets.
#2 This is one round.
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
Warmup - With an unweighted BB, do 2 rounds of: Front Squat - 5 reps Back Squat - 5 reps Behind the Neck Press and Stretch - 5 reps Hang Clean - 5 reps Split Jerk - 5 reps You can see the demo of the press and stretch in the video from 1/20. You just lock out at the top of each rep, and then move the BB back as far as you can while maintaining your locked out elbows. #1 BB Back Squat Set 1 - 3 reps at 55% of back squat 1RM Set 2 - 3 reps at 65% Set 3 - 3 reps at 70% Sets 4, 5, 6, and 7 - 5 reps at 75% 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 This is 3 rounds. Round 1: Hand Release Pushup - 30 reps Cable Row - 25 reps BB Thruster - 20 reps at 95 lbs Round 2: Hand Release Pushup - 25 reps Cable Row - 20 reps BB Thruster - 15 reps at 115 lbs Round 3: Hand Release Pushup - 20 reps Cable Row - 15 reps BB Thruster - 10 reps at 135 lbs Rest as needed between rounds. The weights for the thrusters are just a recommendation. You can go heavier or lighter if you like.
Warmup - At a comfortable pace, do 2 rounds of: Air Squat - 10 reps Hand Release Pushup - 10 reps Cable Row (light weight) - 10 reps #1 Cable Row - This is 2 sets. Both sets are the same. ONE set looks like this: Goal is 8 complete 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 complete reps, but again do as many complete reps as you can, then 2 more partial reps. Rest between sets. #2 BB Row - Do as many quality reps as you can in 2 minutes. You pick the weight. I am going with 135 lbs. You can set the bar down as many times as you need to during the 2 minutes. #3 In 9 minutes, do as many rounds as you can of: DB Reverse Fly - 12 reps Toes to Bar - 9 reps Squat Box Jump (24" Box) - 6 reps REST - 30 seconds For the Squat Box Jump, for each rep, do a full squat as low as you can with good posture, and then drive up out of the squat, jumping onto the box. Remember to stand all the way up on the box every rep.
Warmup - At a comfortable pace, do 2 rounds of: Pullup - 5 reps Pushup (not hand release) - 10 reps Air Squat - 15 reps Unweighted BB Thruster - 10 reps Unweighted BB Hang Clean - 5 reps #1 BB Front Squat with a 5 second PAUSE at the bottom of each rep 3-3-3-3 reps Start with 60% of your front squat 1RM and then try to add weight each set. Rest between sets. #2 BB Bench Press WITH BANDS (2 second PAUSE at bottom) 5-5-5-5-5 reps Start with a weight you can easily manage and then add weight each set. Rest between sets. #3 This is 6 rounds. Hand Release Pushup 20-18-16-14-12-10 reps Double Under - 20 reps each round. BB Bench Press (no pause) 2-4-6-8-10-12 reps Rest one minute between rounds. For round 1, do 20 pushups, 20 double unders, 2 reps of bb bench then rest 1 min. For round 2, do 18 pushups, 20 double unders, 4 reps of bb bench then rest 1 min. For round 3, do 16 pushups, 20 double unders, 6 reps of bb bench then rest 1 min. Continue the pattern until you complete the 6 rounds. Try to stick with the same weight for the bench press, for all 6 rounds.
Warmup - At a comfortable pace, do 3 rounds of: Unweighted BB Behind the Neck Press and Stretch - 5 reps Shoulder Rotation - 5 reps, rotate as far as you can in each direction, every rep Pullup Bar Swing - 5 reps
See the video below for a demo. This shoulder mobility/warmup is from my olympic weightlifting coach.
Warmup - Do 30 Air Squats, then with an unweighted BB, do 2 rounds of: Hip Clean - 5 reps Standing Clean Grip Shoulder Press - 5 reps (lock out at the top) Hang Clean - 5 reps Behind the Neck Standing Clean Grip Shoulder Press - 5 reps (lock out at the top) Front Squat (no pause) - 5 reps #1 BB Reverse Deadlift + BB Clean Set 1 - 50% of clean 1RM - 3 reps Set 2 - 60% of clean 1RM - 3 reps Set 3 - 70% of clean 1RM - 2 reps Set 4 - 75% of clean 1RM - 2 reps Set 5 - 80% of clean 1RM - 1 rep Set 6 - By feel - 1 rep One rep of reverse deadlift + clean equals: Clean Grip Deadlift, up at a normal tempo - 1 rep 5 SECONDS to lower the weight to the floor, slow and controlled BB Clean at a normal tempo - 1 rep #2 BB Back Squat 8-8-8 reps Load for all 3 sets is 65% of your back squat 1RM. Rest between sets. #3 With a 9 minute time limit, get as far as you can with: BB Front Squat (no pause) - 10 reps Run 200 meters American Kettlebell Swing - 20 reps Double Leg Hop - 25 meters Tire Pull with 100 lbs in the tire - 25 meters DB Thruster - 20 reps Double Suicide on the 50 meter course You are done when either you finish the double suicide, or you reach 9 minutes, whichever comes first.
Warmup - At a comfortable pace, with an unweighted BB, do 2 rounds of: Row - 10 reps Standing Shoulder Press - 10 reps (lock out at the top of each rep) Back Squat - 10 reps (no pause)
#1 BB Row - Every minute, on the minute, do 5 reps. Do 8 total sets. Try to stick with the same weight for all 8 sets.
#2 In 8 minutes, do as many rounds as you can of:
American Kettlebell Swing Kipping Pullup Burpee
For round 1, do 6 reps per exercise. For round 2, do 8 reps per exercise. For round 3 do 10 reps. Keep adding 2 reps per exercise, each round, until you reach the 8 minute time limit.
Warmup - At a comfortable pace, do 3 rounds of: Pullup - 5 reps Pushup (not hand release) - 10 reps Air Squat - 15 reps #1 BB Front Squat with a 5 second PAUSE at the bottom of each rep 4-4-4-4 reps NO, this is not a typo. YES we are squatting today. Start with 50% of your front squat 1RM and then try to add weight each set. Rest between sets. #2 BB Incline Bench Press (no pause) 5-5-5-5-5 reps Start at a weight you can easily manage and then add weight each set. Rest between sets. #3 This is 3 rounds. You will do a set every minute, on the minute, for 12 minutes. 0:00 - Hand Release Pushup - 20 reps 1:00 - BB Ground to Overhead - 5 reps 2:00 - DB Lateral Raise - 20 reps 3:00 - BB Rack Press - 5 reps Round 2 starts at 4:00. Round 3 starts at 8:00.
To complete one rep, from the starting position, press the weight halfway up, bring it back down to the starting position, then press it all the way up to lockout. Rest between sets. Try to add weight each set.
#2 Run 400 meters for time, on the 50 meter course. This is just one rep. We will post our times.
#3 Do 2 rounds of:
BB Waiter's Walk - 100 meters Hand Release Pushup - 25 reps Pullup - 15 reps BB Back Squat - 5 reps BB Behind the Neck Push Press - 5 reps BB Front Squat - 5 reps BB Push Press - 5 reps
Do the last 4 BB exercises without setting the bar down. Rest between rounds. Results for the timed 400 meter run: Scott Johnson - 1:20.9
Warmup - With an unweighted BB, do 3 rounds of: Standing Shoulder Press - 5 reps Front Squat - 5 reps with a 3 second PAUSE at the bottom of each rep Hip Clean - 5 reps #1 BB Front Squat 3-3-2-2-1-1-1 rep We are going for a 1 Rep Max here. Start with a weight you can easily manage and then add weight each set. Rest between sets. We will post results. #2 BB Clean Every thirty seconds, do 1 rep at 70% of your 1RM. Do 15 reps. Reset your starting position for each rep. #3 Do 1 round of: Tire Pull - 50 meters with 50 lbs in tire (walking backward pulling tire) Double Under - 50 reps Air Squat - 50 reps American Kettlebell Swing - 50 reps Burpee - 50 reps
Results for the Front Squat 1RM: Rob Tijerina - 245 lbs Don Starr - 190 lbs Hector Valdovino - 165 lbs Scott Johnson - 270 lbs
Warmup - At a comfortable pace, do 4 rounds of: Pushup (1.5 REP) - 5 reps Goblet Squat - 10 reps BB Bench Press - Round 1 - 7 reps at 145 lbs, Round 2 - 5 reps at 165 lbs Round 3 - 3 reps at 185 lbs, Round 4 - 3 reps at 205 lbs #1 BB Bench Press (no pause) Set 1 - 225 lbs to failure (NFL Combine Style) Set 2 - If you complete 10 or more reps on Set 1, add 50 lbs and go to failure. If you complete less than 10 reps on Set 1, subtract 50 lbs and go to failure. Rest between sets. We will post our results. You can scale down the warmup weight, and you can absolutely go lighter than 225 if you need to. For example, if you do the first set with 155 and get 8 reps, you would drop to 105 lbs and go to failure on the second set. If you get 12 reps at 155, you would increase to 205 lbs for Set 2. Just out of curiosity I looked at the numbers for the 225 pound bench press at the 2013 NFL Combine: Most reps - Akeem Spence, DT, Illinois - 37 reps Fewest reps - Marquess Wilson, WR, Washington State - 7 reps #2 On the 50 meter course, run 200 meters for time. We will post our results. This is just one rep. Before you run the 200 meters, do 7 submaximal sprints. The distance for the submaximal sprints is 25 METERS. Your effort level for the 7 reps is: 50% for rep 1, 60% for rep 2, 70% for rep 3, 80% for rep 4, and then 90% for reps 5, 6 and 7. #3 This is 4 rounds. Hand Release Pushup - 18 reps BB Thruster - 12 reps (be sure to lock out at the top of each rep) REST - 1 minute BB Rack Press - 6 reps Rest between rounds. Results for the bench press and 200 meter run: Andrew Ratoza - 3 reps at 225, 13 reps at 175, 33.7 seconds Hector Valdovino - 2 reps at 205, 15 reps at 155, 37.4 seconds Don Starr - 3 reps at 185, 20 reps at 135, 36.6 seconds Scott Johnson - 6 reps at 225, 15 reps at 175, 34.6 seconds Jeff Kennedy - 6 reps at 225, 16 reps at 175 Marshall Dandridge - 18 reps at 225, 3 reps at 275 Tyson Poindexter - 21 reps at 225, 6 reps at 275 Mike Heeney - 16 reps at 225, 4 reps at 275
Warmup - At a comfortable pace, with an unweighted BB, do 2 rounds of: Back Squat - 10 reps Behind the Neck Push Press - 10 reps Hang Clean - 5 reps Then do: BB Clean - 3 reps at 50% of 1RM (reset your starting position every rep) BB Clean - 3 reps at 60% of 1RM (reset your starting position every rep) #1 BB Clean 1-1-1-1-1-1 rep We are going for a 1 Rep Max here. Start with a weight you can easily handle and then add weight each rep. Rest between reps. We will post results. #2 BB Front Squat 1-1-1-1 rep 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 reps. Start with 50% of your front squat 1RM and then try to add weight each rep. #3 Do 4 rounds of: BB Back Squat - 40 seconds of work (50% of 1RM) REST - 20 seconds American Kettlebell Swing - 40 seconds of work REST - 20 seconds Double Under - 40 seconds of work REST - 20 seconds
Results for the BB Clean 1 Rep Max: Don Starr - 165 lbs Carlo Anguiano - 225 lbs Scott Johnson - 205 lbs
Warmup - At a comfortable pace, do 3 rounds of: BB Hang Clean and Split Jerk - 3 reps with an unweighted BB Kipping Pullup - 6 reps Pushup (not hand release) - 9 reps Air Squat - 12 reps #1 Standing Broad Jump - Best of 4 attempts Do some practice jumps at a low to moderate intensity before you start #1. From a stationary start, jump with both feet and land with both feet. We will post our results. #2 BB Deadlift - 10 reps We are looking for a PERFECT POSTURE 10 Rep Max. Don't just dive into your 10RM. Do a few reps at about 80%, 85%, 90%, and then 95% of your projected 10RM before your max effort set. We will post our results. #3 Do 1 round of: Kipping Pullup - 25 reps DB Thruster - 20 reps BB Row - 15 reps Pushup (1.5 REP) - 10 reps BB Clean - 5 reps (not touch and go, reset your start position for each rep) REST - 60 seconds Double Under - 60 reps REST - 60 seconds BB Clean - 5 reps (not touch and go, reset your start position for each rep) Pushup (1.5 REP) - 10 reps BB Row - 15 reps DB Thruster - 20 reps Kipping Pullup - 25 reps Results for the Standing Broad Jump and the 10RM Deadlift: Don Starr - 7' 3" and 205 lbs
Warmup - At a comfortable pace, do 3 rounds of: DB Reverse Fly - 12 reps BB Bench Press (50% of 1RM) - 6 reps Air Squat - 12 reps BB Thruster (unweighted BB) - 6 reps (lock out at the top of each rep) #1 BB Bench Press 1-1-1-1-1-1 rep We are going for a 1 Rep Max here. Start with a weight you can easily manage and then add weight each set. Rest between sets. We will post our results. #2 Run 100 meters Burpee - 5 reps Run 200 meters Burpee - 10 reps Run 300 meters Burpee - 15 reps Run 400 meters Burpee - 20 reps This is continuous work. #3 Do 3 rounds of: BB Bench Press - 5 reps with a 2 second PAUSE at the bottom of each rep BB Front Squat - 5 reps with a 2 second PAUSE at the bottom of each rep EZ Curl Bar Nosebreaker - 15 reps Hand Release Pushup - 15 reps REST - 2 minutes Results for the BB Bench Press 1RM: Rob Tijerina - 275 lbs Don Starr - 205 lbs Hector Valdovino - 225 lbs
Warmup - At a comfortable pace, with an unweighted BB, do 2 rounds of: Back Squat - 10 reps Behind the Neck Standing Press - 5 reps Front Squat - 10 reps Standing Press - 5 reps
#1 Standing BB Shoulder Press 3-3-2-2-1-1-1 rep
We are going for a 1 Rep Max here. Start with a weight you can easily manage and then add weight each set. Rest between sets. We will post our results.
#2 Do 2 rounds of:
BB Split Jerk - 3 reps BB Thruster - 5 reps (be sure to push your head through and lock out each rep) BB Push Press - 7 reps
Rest between rounds.
#3 In 10 minutes, do as many quality rounds as you can of:
DB Lateral Raise - 15 reps Toes to Bar - 9 reps BB Overhead Squat - 3 reps with a 3 second PAUSE at the bottom of each rep
This is continuous work. Results for BB Shoulder Press 1RM: Hector Valdovino - 145 lbs Don Starr - 145 lbs Scott Johnson - 155 lbs
