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