3/30/14

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

#1  Strict Weighted Pullup      6 sets x 1 rep

      We are going for a 1RM here.  Start with a weight you can easily manage and
      then add weight each rep.  Do as many warmup sets and reps as you like before
      you start the 6 singles.  Rest between reps. 

#2  Strict Unweighted Pullup - One set.  Go to failure.  We will post our results.

#3  Do 2 rounds of:

      BB Row - 15 reps
      24" Box Jump - 1 minute of work
      Cable Row - 15 reps
      Sledgehammer VS Tire (vertical swing) - 1 minute of work (30 seconds per side)

      Rest 1 minute between rounds. 

      Results for one set of strict unweighted pullups and 1RM strict weighted pullup:

      Don Starr - 14 reps and 55 lbs
      Hector Valdovino - 16 reps
      Scott Johnson - 30 reps and 140 lbs
      Rob Tijerina - 32 reps and 105 lbs
      Jason Bryant - 9 reps and 50 lbs
      Cavason Sutton - 19 reps and 75 lbs

3/29/14

Warmup - At a comfortable pace:
      Air Squat - 2 sets x 15 reps
      Unweighted BB Back Squat - 15 reps
      BB Back Squat - 15 reps (no pause, 40% of 1RM)

#1  BB Back Squat      6 sets x 1 rep

      We are going for a 1RM here.  Start with a weight you can easily manage and then
      add weight each set.  Do as many warmup sets as you like before you start the 
      6 singles.  We will post our results.

#2  BB Bench Press      6 sets x 1 rep
     
      We are going for a 1RM here.  Just like the back squat, start with a weight you can
      easily manage and then add weight each set.  Do as many warmup sets as you like
      before you start the 6 singles.  We will post our results.

#3  Double Under      3 sets x 25 reps

      The idea is to complete each set of double unders unbroken (without any missed reps).
      If you miss any reps during a set, there is a 10 burpee penalty.  So, for
      example, if you miss on your 17th rep, do the remaining double unders, then
      immediately do 10 burpees.  Rest between sets.  

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

      This is continuous work.  Do 5 pushups, then 25 goblet squats, then 10 pushups, 
      then 20 goblet squats, etc.  

      Results for the 1RM Back Squat and Bench Press:
     
      Don Starr  - Back Squat - 210 lbs, Bench Press - 215 lbs
      Hector Valdovino  -  Back Squat - 215 lbs, Bench Press - 230 lbs
      Scott Johnson  -  Back Squat - 300 lbs, Bench Press - 255 lbs
      Rob Tijerina  -  Back Squat - 285 lbs, Bench Press - 270 lbs
      Jason Bryant - Back Squat - 335 lbs, Bench Press - 280 lbs
      Cavason Sutton - Back Squat - 300 lbs, Bench Press - 230 lbs

3/27/14

Warmup - At a comfortable pace, do 3 rounds of:
      Pullup - 5 reps
      Standing BB Shoulder Press - 10 reps (unweighted BB, lock out at the top of each rep)
      Air Squat - 15 reps

#1  Every minute, on the minute, do 5 reps of Standing BB Shoulder Press.  Do 6 
      total sets.  Try to stick with the same weight for all 6 sets.

#2  This is 5 rounds.

      Round 1 - Do A
      Round 2 - Do A and B
      Round 3 - Do A, B, and C
      Round 4 - Do A, B, C, and D
      Round 5 - Do A, B, C, D, and E

      A) BB Push Press - 12 reps
      B) BB Row - 15 reps
      C) Hand Release Pushup - 20 reps 
      D) DB Lateral Raise - 30 reps
      E) Double Under - 60 reps

      Rest 1 minute between rounds.  

3/26/14

Warmup - At a comfortable pace, with an unweighted BB, do 2 rounds of:
      Back Squat - 5 reps
      Behind the Neck Press and Stretch - 5 reps
      Front Squat - 5 reps with a 5 second PAUSE at the bottom of each rep
      Hang Clean - 5 reps
      Split Jerk - 5 rep

#1  BB Hang Clean and Split Jerk

      Sets 1 + 2 - Hang Clean - 3 reps then Split Jerk - 3 reps
      Sets 3 + 4 - Hang Clean - 2 reps then Split Jerk - 2 reps
      Sets 5 + 6 - Hang Clean - 1 rep then Split Jerk - 1 rep

      PAUSE for 2 seconds in the hang position (BB just above the knee) on each rep.
      Start with a light weight and then try to add weight each set.  Rest between sets.  

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

      Toes to Bar      3-6-9-12-15-18 reps...
      DB Thruster    3-6-9-12-15-18 reps...

      This is continuous work.  Do 3 reps of toes to bar, then 3 thrusters, then 6 reps of
      toes to bar, then 6 thrusters, etc., adding 3 reps per round to each exercise.

3/24/14

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

#1  Cable Row      2 sets x 20 reps

      As heavy as you can.  Rest between sets.

#2  Do 5 rounds of:

      Pullup - 10 reps
      Burpee - 10 reps
      BB Row - 10 reps
      BB Push Press - 10 reps
      American Kettlebell Swing - 10 reps
      24" Box Jump - 10 reps

      This is continuous work.

3/23/14

Warmup - Do 30 Air Squats, then:
      Russian Baby Maker - 2 reps of 30 seconds
      Then, with an unweighted BB, do 3 rounds of:
      Snatch Grip Push Press (this is behind the neck) - 5 reps
      Overhead Squat - 5 reps

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

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

#2  Start a timer.
      At the start of the first minute, do 11 hand release pushups.
      At the start of the second minute, do 12 hand release pushups.
      Continue to add 1 rep per minute until:
      a) you fail to complete the required number of reps before the start of the next minute
      -OR-
      b) you complete the round of 20 pushups

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

      Set 1 - 8 reps (you pick the weight)
      Set 2 - Load from Set 1 plus 20 lbs and go to failure
      Set 3 - Load from Set 1 minus 20 lbs and go to failure

      Rest between sets.  An example:  Set 1 - 185 lbs, Set 2 - 205 lbs, Set 3 - 165 lbs

#4  Do 3 rounds of:

      Goblet Squat - 40 seconds
      REST - 20 seconds
      Double Under - 40 seconds
      REST - 20 seconds

3/21/14

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 4 rounds of:

      BB Power Jerk - 3 reps
      BB Front Squat - 3 reps
      BB Push Press - 3 reps

      Start with a light weight for the first round, and then add weight each round.
      Rest between rounds.

#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.

      Do 6 sets each of:
      DB Lateral Raise 
      Goblet Squat
      DB Reverse Fly
      DB Push Press

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

3/20/14

Warmup - At a comfortable pace, with an unweighted BB, do 2 rounds of:
      Back Squat - 5 reps (no pause)
      Behind the Neck Standing 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) - 4 sets x 2 reps

      Do as many warmup sets as you like.  The sets that count are all at 90% of front 
      squat 1RM.  Rest between sets.

#2  BB Hip Clean - 4 sets x 5 reps

      Do 1 set with the bar, then 1 set with 50% of your clean 1RM.  The first set that
      counts is with 60% of your 1RM, and then try to add weight each set.  
      Rest between sets.

#3  Start a timer:

      At 0:00 - Burpee - 22 reps
      At 2:00 - BB Clean Grip Deadlift - 8 reps
      At 4:00 - Burpee - 20 reps
      At 6:00 - BB Clean Grip Deadlift - 10 reps
      At 8:00 - Burpee - 18 reps
      At 10:00 - BB Clean Grip Deadlift - 12 reps

      For the deadlift, load is 100% of clean 1RM.  These are NOT touch and go.
      Reset your starting position for every rep.  Smooth and controlled.

3/18/14

Warmup - At a comfortable pace, with an unweighted BB, do 3 rounds of:
      Row - 10 reps
      Back Squat - 5 reps (with a 2 second PAUSE at the bottom of each rep)

#1  Start a timer.  You have 5 minutes to establish a 5 Rep Max for Strict Weighted Pullup.

#2  Do 2 rounds of:

      Double Under - 40 reps
      REST - 30 SECONDS
      BB Row - 20 reps
      REST - 30 SECONDS
      24" Box Jump - 20 reps
      REST - 30 SECONDS
      Cable Row - 20 reps

      Rest as needed between rounds.  
      

3/17/14

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

#1  BB Back Squat (with a 5 second PAUSE at the bottom of each rep) - 2 reps x 4 sets

      Do as many warmup sets as you like.  The first set that counts is with 75% of your
      back squat 1RM.  Try to add weight each set.  Rest between sets.

#2  BB Bench Press WITH BANDS (no pause)      2 reps x 6 sets

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

#3  Do 3 rounds of:

      BB Thruster - 9 reps (50% of front squat 1RM, lock out at the top of each rep)
      EZ Curl Bar Nosebreaker - 12 reps
      Toes to Bar - 15 reps
      Hand Release Pushup - 18 reps
      REST - 1 minute
      BB Rack Press - 6 reps (heavy as you can)
      
      Rest as needed between rounds.

3/15/14

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

      Then, Run 25 meters - 6 reps
      Effort level for the 8 reps is 50% for rep 1, 60% for rep 2, 70% for rep 3, 80% 
      for rep 4, and 90% for reps 5 and 6.

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

#2  With a partner, do 80 total reps of BB Push Press.  Load is 70% of Strict Press 1RM.
      Split the work however you like.  If both partners have about the same 1RM, you can
      both use the same bar.  If the partners have dramatically different 1RM's, you can
      set up two bars.  Only one partner working at a time.  

3/14/14

Warmup - With an unweighted BB, do one round of:
      Front Squat - 10 reps
      Push Press - 10 reps 
      Hang Clean - 10 reps
      Then, with 95 lbs, do one round of:
      Front Squat - 5 reps
      Push Press - 5 reps
      Hang Clean - 5 reps

#1  BB Back Squat      4 sets x 4 reps

      Do as many warmup sets as you like.  The load, for all 4 sets that count, is 85% of
      your back squat 1RM.  Rest between sets.

#2  BB Clean      4-3-2-1-1-1 rep

      Load for each set: 4 reps at 65% of 1RM, 3 reps at 70%, 2 reps at 75%, 1 rep at 80%, 
      then go by feel on the last two single reps.  Not touch and go reps.  Reset your starting 
      position before every rep.  Rest between sets.

#3  Do 3 rounds of:

      BB Front Squat (no pause, 50% of 1RM) - 45 seconds of work
      REST - 45 seconds
      Double Under - 45 seconds of work
      REST - 45 seconds
      Squat Box Jump (18" box) - 45 seconds of work
      REST - 45 seconds
      American Kettlebell Swing - 45 seconds of work
      REST - 45 seconds

      For the squat box jump, for each rep, do an air squat, and as you come up from
      the bottom position, jump onto the box.
      

3/12/14

Warmup - At a comfortable pace, do 4 rounds of:
      Pullup - 5 reps
      Pushup (not hand release) - 10 reps
      Air Squat - 15 reps

#1  Clean Grip BB Deadlift      6 sets x 3 reps

      Normal tempo on the way up.  5 SECONDS to lower the weight each rep.  Not
      touch and go.  Reset your starting position every rep.  Start with a weight you
      can easily manage and then try to add weight each set.  Rest between sets.  

#2  Every minute, on the minute, do one set of BB Row, followed immediately by one
      set of burpees.  For the first minute, do 5 reps of BB Row and 5 burpees.  For the
      second minute, do 6 reps of BB Row and 6 burpees.  Continue adding one rep
      per minute to each exercise until you either fail to complete all reps before the start
      of the next minute, or you complete the round of 14 reps (10 rounds).

#3  Cable Row      15-20-25 reps

      This is 3 sets.  Rest between sets.
      Use the same weight for all 3 sets.

3/11/14

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

#1  BB Front Squat      4 sets x 3 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 70% of your
      front squat 1RM, and then try to add weight each set.  Rest between sets.

#2  BB Floor Press      6 sets x 3 reps

      Start with 70% of your bench press 1RM, and then try to add weight each set.
      Don't bounce at the bottom of each rep.  Control the weight, come to a complete
      stop at the bottom, and then press it up.  Rest between sets.  

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

      This is continuous work.  Do 25 pushups, then 5 goblet squats, then 20 pushups, 
      then 10 goblet squats, etc.

#4  Do 1 round of:

      BB Bench Press (no pause) - 15 reps (as heavy as you can)
      Tire Pull - 50 meters (walking backward, with 100 lbs in the tire)
      Reverse Bear Crawl - 100 meters

3/9/14

Warmup - At a comfortable pace, do 3 rounds of:
      Pullup - 5 reps
      Unweighted BB Standing Shoulder Press - 10 reps (lock out at the top of each rep)
      Air Squat - 15 reps

#1  Do 5 rounds of:

      Behind the Neck BB Split Jerk - 1 rep
      Standard BB Split Jerk - 2 reps

      Start with a light weight and then add weight each round.
      Rest between rounds.  See the demo at the bottom of this post.

#2  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.

#3  Every minute, on the minute, do 4 reps of BB Push Press.  PAUSE for 2 seconds
      at the top of each rep.  Do 10 total sets. 

3/8/14

Warmup - With an unweighted BB, do 2 rounds of:
      Back Squat - 5 reps (no pause)
      Behind the Neck Standing Press - 5 reps
      Front Squat - 5 reps (no pause)
      Standing Shoulder Press - 5 reps

#1  BB Back Squat      8-8-8 reps

      Do as many warmup sets as you like.  The 3 sets that count are all at 75% 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 light and then try to add weight each round.  
      Rest between rounds.  Do all 6 reps in each round without releasing the bar.  

#3  On EVEN minutes, do 12 reps of 24" Box Jump
      On ODD minutes, do 12 reps of American Kettlebell Swing

      When you are not doing box jumps or kettlebell swings, you are doing burpees.
      You are done when you have completed 50 burpees.  

3/6/14

Warmup - With an unweighted BB, do 3 rounds of:
      Clean Grip Row - 5 reps
      Front Squat - 5 reps
      Standing Press - 5 reps
      Back Squat - 5 reps

#1  BB Row      6 sets x 3 reps

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

#2  Do 2 rounds of:

      BB Clean Grip Deadlift - 5 reps at 100% of clean 1RM
      Burpee - 10 reps
      DB Reverse Fly - 15 reps
      Jump Squat - 20 reps
      Cable Row - 25 reps
      Sledge VS Tire (Vertical Swing) - 30 seconds per side
      Plate Pull - 40 feet
      REST - 1 minute

      For the clean grip deadlift, reset your starting postion for every rep.
      Not touch and go.  Smooth and controlled.  

3/5/14

Warmup - At a comfortable pace, do 4 rounds of:
      Pullup - 5 reps
      Pushup (not hand release) - 10 reps
      Air Squat - 15 reps

#1  BB Front Squat      4-4-4-4 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 60% of your
      front squat 1RM, and then try to add weight each set.  Rest between sets.  

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

      Every minute, on the minute, do 3 reps.  This is for 6 total sets.  Load on the bar is
      45% of bench press 1RM.  We want a quick, controlled downward phase, and then
      an explosive upward phase for all reps.  

#3  BB Bench Press      6 sets x 2 reps with a 2 second PAUSE at the bottom of each set.  

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

#4  Do 4 rounds of:

      Double Under - 40 seconds of work
      REST - 20 seconds
      Goblet Squat - 40 seconds of work
      REST - 20 seconds
      Hand Release Pushup - 40 seconds of work
      REST - 20 seconds

      Your only rest between rounds is the 20 seconds after the hand release pushups.  

3/3/14

Warmup - (Same as 2/25) - 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

#1  Standing BB Shoulder Press - 15 reps

      Just one set.  Go as heavy as you can.  Lock out at the top of every rep.

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

      DB Lateral Raise - 20 reps
      Cable Row - 20 reps
      DB Thruster - 20 reps
      Double Under - 20 reps

#3  Standing BB Shoulder Press - 15 reps

      Same as #1.  Just one set.  Go as heavy as you can.  Lock out at the top of every rep.

3/2/14

Warmup - With an unweighted BB, do 1 round 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
      Split Jerk - 5 reps

      BB Clean and Split Jerk      3-3 reps
      3 reps at 55% of clean 1RM, rest, then 3 reps at 65%.
      NOT touch and go.  Reset your starting position for every rep.  

#1  BB Clean Lift Off  +  Clean and Split Jerk

      Start a timer.  At 0:00, 2:00, 4:00, and 6:00, do:
      BB Clean Lift Off -  2 reps  +  BB Clean and Split Jerk -  1 rep
      Load is 75% of Clean 1RM

      Rest as needed.

      Then restart the timer.  At 0:00, 2:00, 4:00, and 6:00, do:
      BB Clean Lift Off -  1 rep  + BB Clean and Split Jerk -  1 rep
      Load is 85% of Clean 1RM

#2  Do 3 rounds of:

      Hand Release Pushup - 21 reps
      BB Row - 18 reps
      Burpee - 15 reps
      BB Back Squat - 12 reps (no pause, 50% of 1RM)
      REST - 60 seconds