2/28/14

Warmup - At a comfortable pace, with an unweighted BB, do 2 rounds of:
      Clean Grip Row - 15 reps
      Back Squat - 12 reps (no pause)
      Behind the Neck Clean Grip Push Press - 9 reps
      Hang Clean - 6 reps

#1  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.  

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

      Tire VS Sledgehammer (Vertical Swing) - 60 seconds (30 sec per side)
      Clean Grip Deadlift - 2 reps (5 seconds on the way up, 5 seconds on the way down)
      Hand Release Pushup - 15 reps
      BB Row - 15 reps
      Plate Front Raise - 15 reps
      Cable Row - 15 reps

2/27/14

Warmup - Do 30 Air Squats, then:
      Russian Baby Maker - 2 reps of 30 seconds.
            This is a stretch to improve the bottom position of the squat.  Stand slightly 
            wider than your normal squat stance, grab the tops of your feet, put your
            elbows inside your knees, and squat.  Keep working to sink lower and to 
            push your knees out wider during each 30 seconds.  See the picture at the
            end of the post, of the bottom position of this stretch.

      With an unweighted BB, do 3 rounds of:
      Snatch Grip Push Press - 5 reps
      Overhead Squat - 5 reps

#1  Do 2 rounds of:

      Burpee - 20 reps

      REST - 30 seconds

      BB Bench Press (no pause, no touch) - go to failure with 60% of 1RM

      

      Rest as needed between rounds.  For the no pause, no touch bench press, keep the

      bar about 1-3" off your chest at the bottom of each rep.

#2  BB Overhead Squat      2-2-2-2-2 reps with a 5 second PAUSE at the bottom
            of each rep

      This is an intentionally lighter day (as far as the squats go), but still try to add
      some weight each set, if you can.  Rest between sets.

#3  BB Bench Press WITH BANDS (1.5 REP)      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.

#4  This is one round.  Start a timer.

      0:00 - 2:00 - Run as far as you can on the 50 meter course.
      2:00 - 4:00 - Establish a BB Bench Press 3 Rep Max
      4:00 - 5:00 - Plate Pull - 40 feet.  You should have time to spare on this one.
      5:00 - 6:00 - Do as many quality reps of American Kettlebell Swing as you can.

      We will post how far we ran on the 50 meter course and our weight for the
      BB Bench Press 3 Rep Max.

  

2/25/14

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

      (There is a video of this warmup on the exercise demo page.)

#1  Standing BB Shoulder Press

      Start with 3 reps at 70% of your 1RM.  Add 10 lbs each set.  Continue doing
      sets of 3 reps until you fail.  Rest between sets.  

#2  This is 4 rounds.

      Run 200 meters
      BB Push Press
      DB Lateral Raise
      Toes to Bar
      
      For Round 1 - do 9 reps per exercise.  For Round 2 - do 12 reps per exercise.
      For Round 3 - do 15 reps per exercise.  For Round 4 - do 18 reps per exercise.

      Rest one minute between rounds.  

2/24/14

Warmup - At a comfortable pace, with an unweighted BB, do 2 rounds of:
      Back Squat (no pause) - 5 reps
      Behind the Neck Standing Press - 5 reps
      Front Squat (no pause) - 5 reps
      Standing Shoulder Press - 5 reps
      Hip 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 85% of
      your front squat 1RM.  Rest between sets.

#2  BB Clean

      Every thirty seconds, do 1 rep at 70% of your clean 1RM.  Do 15 reps.

#3  Do 3 rounds of:

      BB Deadlift - 5 reps (heavy but perfect)
      Goblet Squat - 20 reps
      24" Box Jump - 20 reps
      Double Under - 40 reps

      This is continuous work.  

2/22/14

This workout is for Saturday (posting early because I am out of town this weekend).

Warmup - At a comfortable pace, do 2 rounds of:
      Unweighted BB Row - 10 reps
      Unweighted BB Back Squat (no pause) - 10 reps
      Cable Row (light weight) - 10 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  In 10 minutes, do as many rounds as you can of:

      BB Row - 10 reps
      Burpee 10 reps
      REST - 30 seconds

      

2/21/14

Warmup - At a comfortable pace, do 4 rounds of:
      Pullup - 5 reps
      Pushup (not hand release) - 10 reps
      Air Squat - 15 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 at 70% of your
      back squat 1RM, and then add weight each set after that.  Rest between sets.

#2  BB Bench Press (no pause)

      Set 1 - 6 reps + 1 Negative rep
      Set 2 - 5 reps + 1 Negative rep
      Set 3 - 4 reps + 1 Negative rep
      Set 4 - 3 reps + 1 Negative rep
      Set 5 - 2 reps + 1 Negative rep

      For the negative rep, use a timer and take 10 seconds to lower the weight to your
      chest.  Then have your spotter help you rerack the weight.  Rest between sets.  

#3  Do 3 rounds of:

      BB Hang Clean - 5 reps
      Standing BB Shoulder Press - 5 reps
      BB Front Squat - 5 reps
      Close Grip Pushup - 20 reps (tips of your thumbs 2" apart)

      Try to do the cleans, presses, and squats all without releasing the bar.
      Rest between rounds.  

2/19/14

Warmup - At a comfortable pace, with an unweighted BB, do 2 rounds of:
      Back Squat - 12 reps (no pause)
      Standing Shoulder Press - 9 reps
      Push Press - 6 reps

#1  Do 3 rounds of:

      BB Split Jerk - 3 reps
      BB Front Squat - 4 reps (no pause)
      BB Push Press - 5 reps (lock out at the top of each rep)

      Rest between rounds.  Start with a light weight for round 1, and then try to add
      weight for rounds 2 and 3. 

#2  In 12 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
      Standing BB Shoulder Press - 5 reps
      REST - 30 seconds
      DB Lateral Raise - 20 reps
      REST - 30 seconds

2/18/14

Warmup - At a comfortable pace, with an unweighted BB, do 1 round of:
      Behind the Neck Standing Press and Stretch - 5 reps
      Back Squat - 5 reps with a 5 second PAUSE at the bottom of each rep
      Push Press - 5 reps
      Front Squat - 5 reps with a 5 second PAUSE at the bottom of each rep
      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 (no pause)      5-5-5-5 reps

      Do as many warmup sets as you like.  The 4 sets that count are at 80% of 1RM.
      Rest between sets.

#2  BB Reverse Deadlift + BB Clean + Power Jerk
      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 + power jerk) equals:
      Do a clean grip deadlift, then 5 SECONDS to lower it to the floor, then one rep
      of clean and power jerk at a normal tempo.

      Rest between sets.

#3  This is 5 rounds.
      For round 1, just 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.

      A) Burpee - 12 reps
      B) Goblet Squat - 15 reps
      C) Pullup - 20 reps
      D) Hand Release Pushup - 30 reps
      E) American Kettlebell Swing - 60 reps

      Rest one minute between rounds.  

2/16/14

Warmup - At a comfortable pace, do 1 round of:
      Air Squat - 25 reps
      Cable Row (light weight) - 20 reps
      Unweighted BB Squat - 15 reps
      Unweighted BB Snatch Grip Push Press - 10 reps
      Unweighted BB Overhead Squat - 5 reps (5 second PAUSE at bottom of each rep)

#1  This is continuous work:

      BB Row      1-2-3-4-5-6-7-8-9 reps
      Burpee        9-8-7-6-5-4-3-2-1 rep

      Do 1 rep of BB Row, then 9 burpees, then 2 reps of BB Row, then 8 burpees, etc.

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

      It should look 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 will start 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.

2/15/14

Warmup - At a comfortable pace, do 2 rounds of:
      Unweighted BB Back Squat - 15 reps
      Unweighted BB Behind the Neck Press and Stretch - 5 reps
      Shoulder Rotation - 5 reps, rotate as far as you can in each direction
      Pullup Bar Swing - 5 reps
      Pushup (not hand release) - 15 reps

      There is a video of the press and stretch, shoulder rotation, and pullup bar swing
      on the exercise demo page.

#1  BB Front Squat      3-3-3-3 reps with a 5 second PAUSE at the bottom of each rep

      Start with 65% of your front squat 1RM and then add weight each set.
      Rest between sets.

#2  BB Bench Press WITH BANDS for SPEED (no pause)

      Every minute, on the minute, do 4 reps.  This is for 6 total sets.  Load on the bar
      is 40% of bench press 1RM.  We want a quick, controlled downward phase, and
      then an explosive upward phase for all reps.

#3  Start a timer and do 3 rounds:

      At 0:00 - 15 reps of Cable Row
                      15 reps of DB Incline Bench Press

      At 2:00 - 20 reps of American Kettlebell Swing
                      20 reps of Hand Release Pushup 

      Round 2 starts at 4:00, Round 3 starts at 8:00.

#4  BB Bench Press   3-3-3-3-3 reps with an ISOMETRIC PAUSE (bottom of each rep)

      Pause for 2 seconds at the bottom of each rep, with the bar about 1-3" off your 
      chest.  Don't touch the weight to your chest.

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

2/13/14

Warmup - At a comfortable pace, do 5 rounds of:
      Run 50 meters
      DB Thrusters (light weight) - 7 reps

      Effort level for the 50 meter runs:  Round 1 - 50%, Round 2 - 60%,
      Round 3 - 70%, Round 4 - 80%, Round 5 - 90%

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

      Rest between reps.

#2  This is 24 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 11 minutes and 30 seconds. 

      You will do 6 sets each of:
      Hand Release Pushup
      DB Reverse Fly
      DB Lateral Raise
      Goblet Squat

      Do all sets of each exercise, before moving on to the next exercise.  So you will do
      6 sets of pushups (20 sec work, 10 sec rest), then 6 sets of reverse fly, etc. 

#3  Standing BB Shoulder Press      8-6-4 reps with a 2 second PAUSE at the TOP and
            the BOTTOM of each rep.

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

     
     

2/12/14

Warmup - At a comfortable pace, with an unweighted BB, do one round of:
      Behind the Neck Standing Press and Stretch - 5 reps
      Back Squat - 5 reps with a 5 second PAUSE at the bottom of each rep
      Push Press - 5 reps
      Front Squat - 5 reps with a 5 second PAUSE at the bottom of each rep
      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 (no pause)      8-8-8 reps

      Do as many warmup sets as you like.  The 3 sets that count are all at 70% of 1RM.
      Rest between sets.  

#2  Do 6 rounds of:

      BB Hip Clean - 2 reps
      BB Hang Clean - 2 reps
      BB Power Jerk - 2 reps

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

#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 (BB Thruster), then start back at
      deadlift again.  Work all the way until the time limit for each round.  Start
      each round with deadlift.
      Rest 2 minutes between rounds.  

      BB Deadlift - 5 reps
      Toes to Bar - 10 reps
      Burpee - 15 reps
      Pullup - 20 reps
      Hand Release Pushup - 25 reps
      Sledgehammer VS Tire - 30 seconds of work per side (Vertical Swing)
      BB Thruster - 35 reps

2/10/14

Warmup - At a comfortable pace, do 3 rounds of:
      Pullup - 6 reps
      Pushup (not hand release) - 9 reps
      Unweighted BB Back Squat - 12 reps

#1  Start a timer.
      At 0:00 - Goblet Squat - 11 reps, then BB Row - 19 reps
      At 2:00 - Goblet Squat - 13 reps, then BB Row - 17 reps
      At 4:00 - Goblet Squat - 15 reps, then BB Row - 15 reps
      At 6:00 - Goblet Squat - 17 reps, then BB Row - 13 reps
      At 8:00 - Goblet Squat - 19 reps, then BB Row - 11 reps

      Try to use the same weight for all sets of the BB Row.

#2  Cable Row      20-15-10 reps

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

2/9/14

Warmup - At a comfortable pace, do 3 rounds of:
      Unweighted BB Back Squat - 5 reps
      Unweighted BB Behind the Neck Standing Press - 5 reps
      Unweighted BB Front Squat - 5 reps
      Unweighted BB Standing Press - 5 reps
      Pushup (not hand release) - 10 reps

#1  BB Front Squat      4-4-4-4 reps with a 5 second PAUSE at the bottom of each rep

      Start with 55% of your front squat 1RM and then add weight each set.
      Rest between sets.

#2  BB Bench Press WITH BANDS      4-4-4-4-4 reps

      No pause.  Start with a weight you can easily manage and then add weight each set.
      Rest between sets.

#3  American Kettlebell Swing      10-20-30-40 reps
      Hand Release Pushup              40-30-20-10 reps

      This is continuous work.  Do 10 swings, then 40 pushups, then 20 swings, then
      30 pushups, etc.

#4  This is one round:

      BB Rack Press - 1 minute of work (60% of bench press 1RM)
      REST - 1 minute
      EZ Curl Bar Nosebreaker - 1 minute of work
      REST - 1 minute
      DB Incline Bench Press - 1 minute of work
      REST - 1 minute
      Medicine Ball Wall Ball - 1 minute of work

2/7/14

Warmup - At a comfortable pace, do 1 round of:
      Pushup (not hand release) - 15 reps
      DB Lateral Raise - 15 reps
      DB Reverse Fly - 15 reps
      Unweighted BB Push Press - 15 reps
      Unweighted BB Back Squat - 15 reps

#1  Standing BB Shoulder Press      

      Set 1 - You pick the weight and do 10 reps
      Set 2 - Take the weight from Set 1, ADD 20 lbs, and go to failure
      Set 3 - Take the weight from Set 1, SUBTRACT 20 lbs, and go to failure

      Rest between sets.

#2  Do 4 rounds of:

      Air Squat - 20 reps
      Plate Front Raise - 17 reps
      Cable Row - 14 reps
      Burpee - 11 reps
      BB Thruster - 8 reps (with a 2 second PAUSE at the TOP of each rep)

      Rest 1 minute between rounds.

2/6/14

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
      Push Press - 5 reps
      Hang Clean - 5 reps
      Power Jerk - 5 reps

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

      Start with 55% of your clean 1RM and then add weight each set.  NO touch
      and go reps.  RESET your starting position for every single rep.  Rest between
      sets.

#2  Do 2 rounds of:

      0:00 - Toes to Bar - 10 reps
      1:00 - BB Front Squat (no pause, pick it up from the floor) - 4 reps
      2:00 - Kipping Pullup - 15 reps
      3:00 - BB Back Squat (1.5 REP) - 4 reps
      4:00 - Hand Release Pushup - 20 reps
      5:00 - BB Front Squat (no pause, pick it up from the floor) - 4 reps
      6:00 - Double Under - 25 reps
      7:00 - BB Back Squat (1.5 REP) - 4 reps

      Start Round 2 at 10:00.  

2/4/14

Warmup - At a comfortable pace, with an unweighted BB, do 2 rounds of:
      Clean Grip Row - 15 reps
      Back Squat - 12 reps
      Behind the Neck Clean Grip Push Press - 9 reps
      Hang Clean - 6 reps

#1  Strict Weighted Pullup      11-8-5-2 reps

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

#2  Do 3 rounds of:

      Cable Row - 40 seconds of work
      REST - 20 seconds
      Goblet Squat - 40 seconds of work
      REST - 20 seconds
      Double Under - 40 seconds of work
      REST - 20 seconds

      The only rest between rounds is the 20 seconds of rest after the double unders.  

2/3/14

Warmup - Do 30 reps of Air Squats, then:
      Russian Baby Maker (I didn't make that name up) - 2 reps of 30 seconds.
            This is a stretch to improve your bottom position in the squat.  Stand slightly
            wider than your normal squat stance, grab the tops of your feet, put your 
            elbows inside your knees, and squat.  Keep working to sink lower and to push
            your knees out wider during each 30 seconds.  See the picture at the end of
            the post, of the bottom position of this stretch.

      With an unweighted BB, do 3 rounds of:
      Snatch Grip Push Press - 5 reps
      Overhead Squat - 5 reps

#1  BB Overhead Squat      1-1-1-1-1 rep

      10 seconds on the way down, 10 seconds at the bottom, and normal speed coming
      back up.  Rest between sets.  This is an intentionally lighter day (as far as the
      squats go), but still try to add some weight each rep if you can.  
      There is a demo video of this one at the bottom of the post.  

#2  BB Bench Press (1.5 REP)      4-4-4-4-4 reps

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

#3  Every EVEN minute, do 10 reps of Box Jump (24" Box)
      Every ODD minute, do 5 reps of BB Deadlift (70% of your 10 RM)

      In between Box Jumps and Deadlifts, you are doing:
      American Kettlebell Swing - 40 reps
      Hand Release Pushup - 40 reps

      Finish the kettlebell swings before you move on to the pushups.  #3 is over when you
      have completed all 40 of the kettlebell swings, and all 40 of the pushups.

      Make sure you stand all the way up, on the top of the box, for each rep.  

      

             

2/1/14

Warmup - (same warmup as 1/20 - I reposted the demo video at the bottom of the post)
      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

#1  BB Push Press
      Every minute, on the minute, do 5 reps.  Do 6 total sets.

#2  Do 3 rounds of:

      Standing BB Shoulder Press - 10 reps
      Cable Row - 15 reps
      Hand Release Pushup - 20 reps
      DB Lateral Raise - 25 reps
      Jump Squat - 30 reps

      Rest 2 minutes between rounds.