4/29/14

Warmup - At a comfortable pace, with an unweighted BB, do 3 rounds of:
      Row - 8 reps
      Standing Shoulder Press - 8 reps
      Back Squat - 8 reps

#1  Every minute, on the minute, do 5 reps of strict weighted pullup.  Do 8 total sets.
      Try to stick with the same weight for all 8 sets.

#2  Do 8 rounds of:

      DB Reverse Fly - 20 seconds of work
      REST - 10 seconds

      Pace yourself.  Try to get about the same number of reps each round.

#3  Every minute, on the minute, run 100 meters in less than 20 seconds
      (on the 50 meter course).  Do 8 total reps.  

4/28/14

Warmup - At a comfortable pace, do 3 rounds of:
      Cable Row (light weight) - 10 reps
      Pushup - 10 reps (not hand release)
      BB Back Squat - 10 reps (unweighted BB)

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

      The loads are:  Set 1 - 55%, Set 2 - 60%, Set 3 - 65%, Set 4 - 70%
      Rest between sets.

#2  BB Bench Press (1.5 REP)      

      1 set x 8 reps, 1 set x 7 reps, 1 set, x 6 reps, 1 set x 5 reps, 1 set x 4 reps

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

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

      Burpee - 5 reps
      BB Hang Clean - 5 reps
      Standing BB Shoulder Press - 5 reps
      BB Front Squat - 5 reps
      Close Grip Pushup - 15 reps (tips of thumbs 2" apart)
      REST - 1 minute

      

4/26/14

Warmup - At a comfortable pace, do 3 rounds of:
      Behind the Neck Press and Stretch - 5 reps (unweighted BB)
      Shoulder Rotations - 5 reps, rotate as far as you can in each direction, every rep
      Pullup Bar Swing - 5 reps

#1  Do 5 sets of:

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

      Start with 60% of your clean 1RM, and then try to add weight each set.
      See the video at the bottom of the post if you don't remember what the behind
      the neck split jerk looks like.

#2  Start a set every minute, on the minute, for 16 total sets.  It looks like this:

      At 0:00, 4:00, 8:00, and 12:00 minutes - BB Push Press - 15 reps
      At 1:00, 5:00, 9:00, and 13:00 minutes - Cable Row - 15 reps
      At 2:00, 6:00, 10:00, and 14:00 minutes - DB Lateral Raise - 15 reps
      At 3:00, 7:00, 11:00, and 15:00 minutes - 24" Box Jumps - 15 reps

4/25/14

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

#1  BB Back Squat      4 sets x 8 reps

      Do as many warmup sets and reps as you like.  The 4 sets that count are all at 70%
      of BB Back Squat 1RM.  Rest between sets.

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

      BB Clean Grip Deadlift - 1 rep
      BB Hang Clean - 2 reps (just above the knee)
      BB Clean - 1 rep (from the floor)
      BB Power Jerk - 1 rep

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

#3  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) 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.  
      

4/23/14

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

#1  BB Row      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  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 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.  

4/22/14

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

#1  BB Back Squat      5 sets x 3 reps 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: Set 1 - 57%,
      Set 2 - 62%, Set 3 - 67%, Set 4 - 72%, Set 5 - 77% (of back squat 1RM)

#2  BB Incline Bench Press      5 sets x 5 reps with 2 sec PAUSE at the bottom of each rep

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

#3  Do 1 round of:

      BB Thruster - 15 reps (50% of front squat 1RM)
      EZ Curl Bar Nosebreaker - 15 reps
      Toes to Bar - 15 reps
      Hand Release Pushup - 30 reps
      Run 300 meters on the 50 meter course (in less than 1 minute and 15 seconds)
      REST - 2 minutes
      BB Rack Press - do as many quality reps as you can in 60 seconds (65% of bench 1RM)

4/20/14

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

#1  Do 4 rounds of:

      BB Split 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  Do 1 round of:

      Hand Release Pushup - 30 reps
      DB Reverse Fly - 25 reps
      DB Lateral Raise - 20 reps
      American Kettlebell Swing - 15 reps
      Burpee - 10 reps

      REST - 1 minute

      Hand Release Pushup - 10 reps
      DB Reverse Fly - 15 Reps
      DB Lateral Raise - 20 reps
      American Kettlebell Swing - 25 reps
      Burpee - 30 reps

4/19/14

Warmup - Do 2 sets x 15 reps of Air Squat, then with an unweighted BB do 2 rounds of:
      Front Squat - 5 reps (no pause)
      Push Press - 10 reps (lock out at the top of each rep)
      Back Squat - 5 reps with a 5 second PAUSE at the bottom of each rep

#1  BB Back Squat      5 sets x 4 reps

      Do as many warmup sets and reps as you like.  The 5 sets that count are all at
      75% of your back squat 1RM.

#2  BB Clean and Power Jerk

      1 set x 5 reps, 1 set x 4 reps, 1 set x 3 reps, 1 set x 2 reps, and 1 set x 1 rep

      Do as many warmup sets and reps as you like.  Then for the set of 5 reps, go
      with 55% of your clean 1RM.  Try to add weight each set after that.  These are
      NOT touch and go.  Reset your start position for every rep.  Rest between sets.

#3  Depth Jump with Lateral Movement - 12 reps

      a) Step off an 18" box or tire.
      b) Land with both feet.  Have a partner, standing in front of you, point to the left or
           right just before you land.
      c) Immediately upon landing, sprint 12.5 meters in the direction your partner is
           pointing.
      d) Walk back to the box or tire after each rep and immediately do the next rep.

      Effort level for the 12 reps: rep 1 - 50%, rep 2 - 60%, rep 3 - 70%, rep 4 - 80%
      rep 5 - 90%, reps 6 through 12 - 100%

#4  In 8 minutes, do as many rounds as you can of:

      Burpee - 10 reps
      Toes to Bar - 10 reps
      DB Thruster - 15 reps
      Cable Row - 15 reps
      Hand Release Pushup - 20 reps
      Double Under - 20 reps

      This is continuous work.
      

4/17/14

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

4/16/14

Warmup - At a comfortable pace, do 2 rounds of:
      DB Reverse Fly - 10 reps
      DB Bench Press - 10 reps
      Unweighted BB Back Squat - 10 reps
      Unweighted Standing BB Shoulder Press - 10 reps

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

      Do as many warmup sets and reps as you like.  The loads for the 4 sets that count are:
      set 1 - 57%, set 2 - 62%, set 3 - 67%, set 4 - 72% (of front squat 1RM)
      Rest between sets.

#2  BB Bench Press WITH BANDS      5 sets x 5 reps 

      There is a 2 second PAUSE at the bottom of each rep.  Start with a weight you can
      easily manage and then add weight each set.  Rest between sets.  

#3  Do 2 rounds of:

      Burpee - 60 seconds (as many quality reps as you can)
      REST - 60 seconds
      Sledgehammer VS Tire (vertical swing) - 60 seconds (30 sec of work per side)
      REST - 60 seconds
      Hand Release Pushup - 60 seconds (as many quality reps as you can)
      REST - 60 seconds
      American Kettlebell Swing - 60 seconds (as many quality reps as you can)
      REST - 60 seconds

      The only rest between round 1 and 2 is the 60 seconds after kettlebell swing.

4/14/14

Warmup - At a comfortable pace, do 2 rounds of:
      DB Reverse Fly - 10 reps
      DB Lateral Raise - 10 reps
      Air Squat - 10 reps
      Unweighted BB Thruster - 10 reps

#1  Standing BB Shoulder Press      1 set x 10 reps, 1 set x 7 reps, 1 set x 4 reps

      PAUSE for 2 seconds at the top of each rep.  Go as heavy as you can for each set.
      Rest between sets.

#2  Do 3 rounds of:

      BB Waiter's Walk - 50 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.

4/13/14

Warmup - Do 30 reps of Air Squat, then at a comfortable pace, with an unweighted BB,
      do 3 rounds of:
      Front Squat - 5 reps
      Hip Clean - 5 reps
      Push Press - 5 reps
      Split Jerk - 5 reps

#1  BB Back Squat      4 sets x 6 reps 

      Do as many warmup sets and reps as you like, but the 4 sets that count are all at
      70% of your back squat 1RM.  Rest between sets.

#2  Do 6 rounds of:

      BB Hip Clean - 1 rep
      BB Hang Clean - 1 rep
      BB Clean (from the floor) - 1 rep

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

#3  Every EVEN minute, Goblet Squat
      Every ODD minute, do 5 reps of Clean Grip BB Deadlift

      You will do 5 sets of each exercise.  Ten total sets.
      For the Goblet Squat:
            Set 1 and 2 - do as many quality reps as you can in 30 seconds  
            Set 3 and 4 - do as many quality reps as you can in 40 seconds
            Set 5 - do as many quality reps as you can in 50 seconds

      For the deadlift, this is not touch and go.  Smooth and controlled.  Reset your
      starting position every rep.  Recommended load is 100% of your clean 1RM.

4/11/14

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

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

      Load for Set 1 - 70%, Set 2 - 80%, Set 3 - 90%, then go by feel for Sets 4 and 5.
      Loads are based on a percentage of BB Clean 1RM.  
      Rest between sets.  For the 3-position deadlift, you will PAUSE for 1 second 
      as soon the weight separates from the floor, then PAUSE for 1 second when the BB is 
      just above the knee, and then stand all the way up with the weight.  Lower the weight
      at a normal pace.  Reset your starting position for each rep.

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

      BB Row 
      BB Push Press
      Cable Row
      24" Box Jump

      For the first round, do 8 reps of each exercise.  For the second round, do 10 reps
      per exercise.  Keep adding 2 reps per round to each exercise until you reach the 
      10 minute time limit.  This is continuous work.    

4/10/14

Warmup - At a comfortable pace, do:
      Air Squat - 2 sets x 15 reps
      Unweighted BB Squat - 1 set x 15 reps
      BB Back Squat - 1 set x 10 reps (50% of 1RM)

#1  BB Back Squat      3 sets x 5 reps (5 second PAUSE at the bottom of each rep)

      Load for the 3 sets is 57%, 62% and then 67% of back squat 1RM

#2  BB Floor Press

      Do as many warmup sets and reps as you like, then do one set of 5 reps at 65% of 
      your BB Bench Press 1RM.  Continue to do sets of 5 reps, adding 10 lbs each set, 
      until you fail.  Rest between sets.

#3  Do 3 rounds of:

      BB Hang Clean - 5 reps
      Standing BB Shoulder Press - 5 reps
      BB Front Squat - 5 reps
      Pushup (1.5 Rep) - 10 reps

      Rest as needed between rounds.  

#4  BB Bench Press      1 set x 8 reps, then 1 set x 12 reps (2 second PAUSE at the

                                       bottom of each rep)

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

4/8/14

Warmup - At a comfortable pace, do 2 rounds of:
      DB Lateral Raise - 12 reps (light weight)
      Unweighted BB Snatch Grip Behind The Neck Push Press - 9 reps
      Unweighted BB Overhead Squat - 6 reps (3 second PAUSE at bottom of each rep)

#1  Standing BB Shoulder Press

      Set 1 - 10 reps (you pick the weight)
      Set 2 - ADD 20 lbs to the weight you used for Set 1 and go to failure
      Set 3 - SUBTRACT 20 lbs from the weight you used for Set 1 and go to failure

      Rest between sets.

#2  Every EVEN minute, run 100 meters (50 meter course) in less than 20 seconds
      Every ODD minute, do 7 burpees

      Do 14 total sets, 7 sets of burpees and 7 reps of the 100 meter run.  

4/7/14

Warmup - At a comfortable pace, with an unweighted BB, do 2 rounds of:
      Front Squat - 5 reps (no pause)
      Push Press - 10 reps (lock out at the top of each rep)
      Back Squat - 5 reps (5 second PAUSE at the bottom of each rep)

#1  BB Back Squat      4 sets x 8 reps (no pause)

      Do as many warmup sets and reps as you like.  The 4 sets that count are all at
      65% of your back squat 1RM.  Rest between sets.

#2  BB Clean + Front Squat + Split Jerk

      Every minute, on the minute, do 1 rep of clean + 1 rep of front squat + 1 rep of
      split jerk.  Do 8 total reps.  Load is 65% of clean 1RM.  

#3  In 6 minutes, do as many quality rounds as you can of:

      BB Thruster - 9 reps (lock out at the top of each rep)
      Toes to Bar - 12 reps
      Hand Release Pushup - 15 reps
      BB Row - 18 reps
      Suicide on the 50 meter course - 1 rep

      After the round, rest for 2 minutes, then do 1 more 6-minute round.  
      2 rounds total.  

4/5/14

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

#1  BB Deadlift - 10 reps

      We are looking for a perfect posture 10 Rep Max.   Do several reps at about
      80%, 85%, 90%, and then 95% of your projected 10RM before your max
      effort set.  We will post results.

#2  Standing Broad Jump - Best of 4 attempts

      Do some practice jumps at a low to moderate intensity before you start your 
      4 attempts.  From a stationary start, jump and land with both feet.  We will
      post results.

#3  BB Row      1-2-3-4-5-6-7-8-9-10 reps
      Burpee        10-9-8-7-6-5-4-3-2-1 rep

      This is continuous work.  Do 1 rep of BB Row, then 10 burpees, then 2 reps of
      BB Row, then 9 burpees, then 3 reps of BB Row, etc.

      Results for BB Deadlift 10RM:
      
      Cavason Sutton - 265 lbs

4/4/14

Warmup - At a comfortable pace:
      Air Squat - 2 sets x 15 reps
      Unweighted BB Back Squat - 15 reps
      BB Back Squat - 10 reps (no pause, 40% of 1RM)
      BB Front Squat - 5 reps with a 5 second PAUSE at the bottom of each rep (40% of
            Front Squat 1RM)

#1  BB Front Squat      6 sets x 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.  Do as many warmup sets and reps as you like before you 
      start the 6 singles.  We will post our results.

#2  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

      Do as many warmup sets and reps as you like before you start Set 1.  And you can
      definitely use less weight than 225 lbs for Set 1.  As an example, if you do the
      first set with 155 and get 8 reps, you would drop to 105 and go to failure on the 
      second set.  If you get 12 reps at 155, you would increase to 205 lbs for Set 2.
      Rest between sets, and we will post our results.  

#3  Do 2 rounds of:

      BB Rack Press (60% of bench press 1RM)
      Hand Release Pushup
      Goblet Squat
      EZ Curl Bar Nosebreaker
      DB Incline Bench Press

      For each exercise, do as many quality reps as you can in 45 seconds, then rest for
      45 seconds, then move on to the next exercise.  Your only rest between rounds 1
      and 2 is the 45 seconds of rest after the DB Incline Bench Press.  

      Results for Front Squat 1RM and Bench Press:
      Cavason Sutton - front squat - 235 lbs, bench press - 225 lbs x 2 reps, 175 lbs x 10
      Scott Johnson - front squat - 265 lbs
      Don Starr - front squat - 195 lbs

4/2/14

Warmup - At a comfortable pace, do 3 rounds of:
      Behind the Neck BB Shoulder Press + Stretch - 5 reps (unweighted BB)
      Shoulder Rotations - 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      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.  We will post our results.  

#2  Sprint 100 meters x 2 reps - for time

      Before you do the 100 meter sprints, run 25 meters x 6 reps.  The effort level for these
      6 warmup reps is:  50%, 60%, 70%, 80%, and then 90% for reps 5 and 6.
      We will post our best time out of the 2 timed reps.  

#3  Do 2 rounds of:

      DB Lateral Raise
      Cable Row
      Hand Release Pushup
      24" Box Jump
      DB Thruster

      For each exercise, do as many quality reps as you can in 40 seconds, then rest 20
      seconds, then start the next exercise.  Your only rest between round 1 and 2 is the
      20 seconds of rest after DB Thrusters.  

      Results for the shoulder Press 1RM and the 100 meter sprint on the 50m course:

      Rob Tijerina - 170 lbs and 15.65 seconds
      Scott Johnson - 155 lbs and 16.25 seconds
      Cavason Sutton - 145 lbs

4/1/14

Warmup - At a comfortable pace, with an unweighted BB, do 2 rounds of:
      Front Squat - 5 reps
      Standing Shoulder Press - 5 reps
      Hang Clean - 5 reps
      Behind the Neck Snatch Grip Push Press - 5 reps
      Overhead Squat - 5 reps 

#1  BB Clean      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 warmups as you like before you start the
      6 singles.  Rest between reps.  We will post our results.

#2  Run 400 meters for time (on the 50 meter course)

      Before you run the 400, run 25 meters x 5 reps at an effort level of 50% for the first
      rep, 60% for the second rep, 70% for the third rep, 80% for the 4th rep, and then
      90% for the 5th rep.  We will post our results.

#3  Do one round of:

      BB Deadlift - 5 reps (heavy, not touch and go, reset your start position every rep)
      Burpee - 10 reps
      Pullup - 20 reps
      Burpee - 10 reps
      American Kettlebell Swing - 30 reps
      Burpee - 10 reps
      Double Under - 40 reps
      Burpee - 10 reps
      Air Squat - 50 reps      

      Results for the BB Clean 1RM and 400 meter run:

      Rob Tijerina - 205 lbs and 1 minute, 22.5 seconds
      Scott Johnson - 205 lbs and 1 minute, 21.3 seconds
      Hector Valdovino - 155 lbs and 1 minute, 22.9 seconds
      Cavason Sutton - 200 lbs and 1 minute, 34 seconds