6/1/14

Warmup - Do 3 rounds of:
      Unweighted BB Behind the Neck Press and Stretch - 5 reps
      Shoulder Rotations - 5 reps (rotate as far as you can in each direction, every rep)
      Pullup Bar Swing - 5 reps
      Air Squat - 15 reps

#1  Do 10 rounds of:

      DB Lateral Raise - 20 seconds of work
      REST - 10 seconds

      Try to get the same number of reps each round.

#2  Standing BB Shoulder Press

      Start a timer.  You have 10 minutes to establish a 3 Rep Max.
      We will post our results.  (The 10 minutes is for your whole group)

#3  This is continuous work.

      BB Push Press      6-9-12-15-18 reps
      BB Row                 18-15-12-9-6 reps

      Do 6 reps of push press, then 18 reps of BB row, then 9 reps of push press, then
      15 reps of BB row, then 12 reps of push press, etc.

      Results for the 3RM Standing BB Shoulder Press:
      Scott Johnson - 145 lbs
      Rob Tijerina - 155 lbs
      Troy Etheredge - 145 lbs
      Parr Brookover - 125 lbs
      Dave McCornack - 135 lbs
      Mike Reush - 135 lbs
      Don Starr - 135 lbs
      Brandon Simmons - 165 lbs
      Brian Thurston - 175 lbs
      Cavason Sutton - 130 lbs

5/31/14

Warmup - 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

      Standing Shoulder Press - 5 reps

#1  BB Back Squat      5 sets x 6 reps

      Set 1 - 70% of Back Squat 1RM

      Set 2 - 75%

      Set 3 - 80%

      Set 4 - 80%

      Set 5 - 80% or heavier

      Rest between sets.

#2  Do 5 rounds of:

      BB Clean - 1 rep

      BB Split Jerk - 1 rep

      Behind the Neck BB Split Jerk - 1 rep

      BB Overhead Squat - 1 rep

      Start with a light weight and try to add weight each round.  If you need to stay

      with a light weight or just the bar, that is fine.

      Before you do the behind the neck split jerk, adjust your hands to a grip you

      can overhead squat with.  Rest between rounds.  See demo video below:

#3  Do 3 rounds of:

      At 0:00 - BB Front Squat - 5 reps at 50% of front squat 1RM

      At 1:00 - Burpee - 10 reps

      At 2:00 - American Kettlebell Swing - 15 reps

      At 3:00 - Air Squat - 20 reps

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

5/29/14

Warmup - Do 1 round of:
      Air Squat - 25 reps
      Cable Row (light weight) - 20 reps
      Unweighted BB Back Squat - 15 reps
      Unweighted BB Behind the Neck Snatch Grip Push Press - 10 reps
      Unweighted BB Overhead Squat - 5 reps

#1  BB Row - Every minute, on the minute, do 6 reps.  Do a total of 10 sets.

      Try to stick with the same weight for all 10 sets.

#2  Do 3 rounds of:

      Goblet Squat
      Double Under
      Cable Row

      For each exercise, do as many quality reps as you can in 40 seconds, then REST
      for 20 seconds, then move on to the next exercise.

5/28/14

Warmup - Do 2 sets x 20 reps of Air Squat, then do 2 rounds of:
      Unweighted BB Thruster - 12 reps (be sure to lock out at the top of each rep)
      DB Reverse Fly - 12 reps
      Pushup (not hand release) - 12 reps

#1  BB Back Squat

      Set 1 - 20 reps at 60% of 1RM (no pause)
      Set 2 - 10 reps at 70% of 1RM (no pause)
      Set 3, 4, and 5 - 1 rep, 10 seconds down, 10 seconds in the bottom position, and
                  normal tempo on the way up - you pick the weight for all 3 reps

      Rest between sets.

#2  BB Floor Press

      Set 1 - 20 reps 
      Set 2 - 10 reps
      Sets 3, 4, and 5 - 5 reps

      For all 5 sets, go as heavy as you can.  Rest between sets.

#3  Do 5 rounds of:

      Burpee - 10 reps
      Pullup - 10 reps
      Hand Release Pushup - 20 reps
      Prisoner Squat - 20 reps
      Rest - 30 seconds

5/26/14

Warmup - Do 1 round of:
      Air Squat - 20 reps
      DB Lateral Raise - 15 reps
      Unweighted BB Thruster - 10 reps

#1  Standing BB Shoulder Press

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

      Rest between sets.

#2  In 10 minutes, with good technique, do as many rounds as you can of:

      Goblet Squat 
      Hand Release Pushup 
      DB Reverse Fly
      REST - 30 seconds

      For the first round, do 10 reps for each exercise.
      For the second round, do 12 reps per exercise.
      Keep adding two reps per round to each exercise until you reach the time limit.

5/25/14

Warmup - With an unweighted BB, do 2 rounds of:
      Back Squat - 5 reps with a 5 second PAUSE at the bottom of each rep
      Behind the Neck Press and Stretch - 5 reps
      Front Squat - 5 reps (no pause)
      Standing Shoulder Press - 5 reps

#1  BB Back Squat (no pause)

      1 set x 12 reps at 55% of 1RM
      1 set x 9 reps at 60% 
      1 set x 6 reps at 65%
      1 set x 3 reps at 70%
      1 set x 3 reps at 75%
      1 set x 3 reps at 80%
      1 set x 3 reps at 85%

      Rest between sets.  

#2  Do 1 round of:

      Double Suicide - 1 rep (on the 50 meter course)
      Double Under - 75 reps
      Air Squat - 75 reps
      Tire Pull - 75 meters with 75 lbs
      Air Squat - 75 reps
      Double Unders - 75 reps
      Double Suicide - 1 rep

5/23/14

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

#1  BB Clean Grip Deadlift

      1 set x 10 reps
      1 set x 8 reps
      1 set x 6 reps
      1 set x 4 reps
      1 set x 2 reps

      These can be touch and go, but don't bounce the weight at the bottom.  Smooth
      and controlled.  Start with a weight you can easily manage for the set of 10 reps, 
      then try to add weight each set after that.  Rest between sets.

#2  Do 3 rounds of:

      Cable Row
      Burpee
      Toes to Bar
      Goblet Squat

      Do as many quality reps of each exercise as you can in 45 seconds, then rest for 45
      seconds, then move on to the next exercise.  Your rest between rounds is the 45 
      seconds after goblet squats.  

5/22/14

Warmup - At a comfortable pace, do 3 rounds of:
      DB Bench Press (light weight) - 10 reps
      Unweighted BB Back Squat - 10 reps
      Unweighted Standing BB Shoulder Press - 10 reps

#1  BB Front Squat (1.5 REP)      5 sets x 4 reps

      Set 1 - 62% of Front Squat 1RM
      Set 2 - 67%
      Set 3 - 72%
      Set 4 - 77%
      Set 5 - 77% or heavier

      Rest between sets.

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

      Set 1 - 9 reps
      Set 2 - 6 reps
      Set 3 - 3 reps
      Set 4 - 3 reps
      Set 5 - 6 reps
      Set 6 - 9 reps

      Do as many warmup sets and reps as you like, and then go as heavy as you can for
      each of the 6 working sets.  Rest between sets.  

#3  Do 2 rounds of:

      Hand Release Pushup - 30 reps
      Jump Squat - 20 reps
      BB Rack Bench Press - 10 reps
      REST - 2 minutes
      BB Rack Bench Press - 10 reps
      Jump Squat - 20 reps
      Hand Release Pushup - 30 reps

      Rest 4 minutes between rounds.  

5/20/14

Warmup - Do 3 rounds of:
      Unweighted BB Behind the Neck Press and Stretch - 5 reps
      Shoulder Rotations - 5 reps, rotate as far as you can in each direction, every rep
      Pullup Bar Swing - 5 reps
      Air Squat - 15 reps

#1  BB Overhead Squat

      Set 1 - 3 reps (5 second PAUSE) with heels on 5 lb plates
      Set 2 - 3 reps (5 second PAUSE) with heels on 5 lb plates + move your grip in
                  at least 1" on each side
      Set 3 - 3 reps (5 second PAUSE) feet on flat ground, same grip width as set 2
      Set 4 - 3 reps (5 second PAUSE) feet on flat ground + move your grip in another
                  1" or more on each side

      Rest between sets.  Stay with a light weight or just the bar for #1.

#2  BB Split Jerk  

      Set 1, 2, and 3 - 3 reps
      Set 4, 5, and 6 - 1 rep

      Start with 60% of your clean 1RM and try to add weight each set.  

#3  This is 5 rounds.

      Round 1 - do A
      Round 2 - do A + B
      Round 3 - do A, B, + C
      Round 4 - do A, B, C, + D
      Round 5 - do A, B, C, D, + E

      A) DB Thruster - 12 reps
      B) Cable Row - 15 reps
      C) Prisoner Squat - 20 reps
      D) DB Lateral Raise - 30 reps
      E) Double Under - 60 reps

      Rest 1 minute between rounds.  

5/19/14

Warmup - Do 2 sets of 15 reps of Air Squat, then do 2 rounds of:
      Unweighted BB Behind the Neck Press and Stretch - 5 reps
      Unweighted BB Back Squat - 5 reps with a 5 second PAUSE at the bottom of each rep

#1  BB Back Squat      5 sets x 5 reps

      Set 1 - 70% of Back Squat 1RM
      Set 2 - 75%
      Set 3 - 80%
      Set 4 - 80%
      Set 5 - 80% or heavier (by feel)

      Rest between sets.

#2  BB Clean

      Set 1 - BB Hang Clean - 5 reps at 50% of clean 1RM
      Set 2 - BB Hang Clean - 5 reps at 55%
      Set 3 - BB Clean (from the floor) - 4 reps at 65%
      Set 4 - BB Clean (from the floor) - 3 reps at 75%
      Set 5 - BB Clean (from the floor) - 2 reps at 85%

      For the hang cleans, the bottom position is just above the knee.
      The cleans from the floor are not touch and go.  Reset your starting position for 
      every rep.  Rest between sets.  

#3  EVEN Minutes - Run 100 meters in less than 20 seconds
      ODD Minutes - 7 Burpees

      Do 14 total sets (7 sets of each exercise)

5/17/14

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  Strict Weighted Pullup      6 sets x 5 reps

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

#2  This is 3 rounds:

      24" Box Jump 
      Goblet Squat 
      Cable Row

      Round 1 - 15 box jumps, 15 squats, 15 rows
      Round 2 - 20 box jumps, 20 squats, 20 rows
      Round 3 - 25 box jumps, 25 squats, 25 rows

      Rest 1 minute between rounds.  

5/16/14

Warmup - At a comfortable pace, do 2 rounds of:
      DB Reverse Fly - 10 reps
      DB Lateral Raise - 10 reps
      Close Grip Pushup - 10 reps (tips of thumbs 2" apart)
      Unweighted BB Back Squat - 15 reps
      
#1  BB Back Squat      3 sets x 10 reps

      Set 1 - 50% of 1RM, Set 2 - 60% of 1RM, Set 3 - try to hit a 10 rep max
      Rest between sets.  

#2  BB Bench Press (no pause)   

      Set 1 - 7 reps + 1 Negative Rep
      Set 2 - 6 reps + 1 Negative Rep
      Set 3 - 5 reps + 1 Negative Rep
      Set 4 - 4 reps + 1 Negative Rep
      Set 5 - 3 reps + 1 Negative Rep

      For the negative rep, take 10 seconds to lower the weight, and then have your spotter
      help you rerack the weight.  Start with 60% of your bench press 1RM and then add
      weight by feel.  Rest between sets.   

#3  This is 5 rounds of continuous work.

      BB Row 
      Hand Release Pushup
      Run 200 meters

      Round 1 - 24 reps of BB Row, 12 pushups, run 200 meters
      Round 2 - 21 reps of BB Row, 15 pushups, run 200 meters
      Round 3 - 18 reps of BB Row, 18 pushups, run 200 meters
      Round 4 - 15 reps of BB Row, 21 pushups, run 200 meters
      Round 5 - 12 reps of BB Row, 24 pushups, run 200 meters

      

5/14/14

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

#1  Do 4 rounds of:

      Standing BB Shoulder Press - 3 reps
      BB Push Press - 3 reps
      BB Power Jerk - 3 reps

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

#2  DB Lateral Raise      20-18-16-14-12 reps
      Toes to Bar      10-8-6-4-2 reps

      This is continuous work.  do 20 lateral raise, then 10 toes to bar, then 18 lateral
      raises, then 8 toes to bar, etc.

#3  Do 2 rounds of:

      Plate Front Raise - 20 reps
      Cable Row - 20 reps
      Double Under - 1 minute of work
      BB Thruster - 1 minute of work (2 second PAUSE at the top of each rep)

      Rest 2 minutes between rounds. 
     

5/13/14

Warmup - At a comfortable pace, do 2 rounds of:
      Air Squat - 15 reps
      Behind the Neck Unweighted BB Press and Stretch - 5 reps
      Unweighted BB Back Squat - 5 reps with a 5 second PAUSE at the bottom of each rep

#1  BB Back Squat      3 sets x 7 reps

      Do as many warmup sets and reps as you like.  The 3 sets that count are all at 75%
      of back squat 1RM.  Rest between sets.

#2  BB Clean and Split Jerk  

      1 set x 4 reps at 55% of clean 1RM
      1 set x 3 reps at 65% 
      1 set x 2 reps at 75%
      1 set x 1 rep at 85%
      3 sets x 1 rep at 85% or heavier

      NOT touch and go.  Reset for every rep.  Rest between sets.

#3  Every minute, on the minute, do 2 reps of Clean Grip BB Deadlift (NOT touch and go)
      at 105% of clean 1RM.  In between sets of deadlift, complete the following:

      Prisoner Squat - 80 reps
      American Kettlebell Swing - 40 reps
      Burpee - 20 reps

      Complete all the squats before moving on to the swings, and complete all the swings
      before moving on to the burpees.  You are done with #3 when you have completed
      all the burpees. 

      This is not a race.  Do all reps with control and good technique.  

      

5/11/14

Warmup - With an unweighted BB, do 2 rounds of:
      Behind the Neck Push Press - 5 reps
      Back Squat - 10 reps
      Row - 15 reps

#1  Cable Row      2 sets x 15 reps

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

#2  Do 1 round of:

      Pullup - 20 reps
      Plate Pull - 40 feet
      BB Row - 20 reps
      Prisoner Squat - 40 reps
      BB Push Press - 20 reps (be sure to lock out at the top of each rep)
      American Kettlebell Swing - 40 reps
      Burpee - 20 reps

      

5/10/14

Warmup - At a comfortable pace, do 2 rounds of:
      DB Reverse Fly - 12 reps
      DB Bench Press - 12 reps
      Unweighted BB Squat - 12 reps
      Unweighted BB Push Press - 12 reps

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

      Do as many warmup reps and sets as you like.  The 5 sets that count are:
      Set 1 - 60%, Set 2 - 65%, Set 3 - 70%, Set 4 - 75%, Set 5 - 80% of 1RM
      Rest between sets.  

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

      Pause at the bottom with the bar about 1-3" off your chest.  Try not to let the bar
      touch your chest.  
      Start at 60% of 1RM and do 3 reps.  Add 10 lbs every set.  Keep doing sets of 3 reps
      until you fail.  Rest between sets.  

#3  Do 2 rounds of:

      Hand Release Pushup 
      BB Thruster with a 2 second PAUSE at the TOP of each rep
      Goblet Squat 
      Double Under
      DB Incline Bench Press
      24" Box Jump

      For each exercise, do as many quality reps as you can in 40 seconds, then rest for
      20 seconds, then begin the next exercise.  

5/8/14

Warmup - At a comfortable pace, with an unweighted BB, do 3 rounds of:
      Back Squat - 5 reps
      Behind the Neck Push Press - 5 reps
      Front Squat - 5 reps
      Standing Shoulder Press - 5 reps

#1  Do 5 rounds of:

      BB Clean - 1 rep
      BB Split Jerk - 1 rep
      Behind the Neck BB Split Jerk - 1 rep
      Overhead Squat - 1 rep

      You can stick with just the barbell, or try to add weight.  Before you do the
      behind the neck split jerk, adjust your hands to a grip that you can overhead
      squat with.  See the demo video below.

#2  Every minute, on the minute, do 6 reps of standing BB Shoulder Press.  Try to 
      use the same weight for all sets.  Do 6 total sets.

#3  On the 50 meter course, run 800 meters in less than 3:45.  If you run 28 seconds
      per 100 meters, you will just make it under 3:45.

5/7/14

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

#1  BB Back Squat      4 sets x 4 reps

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

#2  Do 5 rounds of:

      BB Hang Clean - 2 reps
      BB Front Squat - 2 reps
      BB Split Jerk - 1 rep

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

#3  Do 5 rounds of:

      EVEN minutes - Toes to Bar - 8 reps, then DB Thruster - 8 reps
      ODD minutes - BB Deadlift - 4 reps at 90% of your clean 1RM, then 8 Burpees

      So your rounds start at 0:00, 2:00, 4:00, 6:00, and 8:00 minutes.
      All reps of deadlift should be perfect.  Smooth and controlled.

      

5/5/14

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

#1  BB Clean Grip Deadlift      5 sets x 3 reps

      Normal tempo on the way up, then 5 seconds to lower the weight each rep.  Not 
      touch and go.  Reset your starting position every rep.  Start with 80% of your clean
      1RM, and then try to add weight each set.  Rest between sets.

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

      BB Row      3, 6, 9, 12, 15 reps...
      Burpee        3, 6, 9, 12, 15 reps...

      Do 3 reps of BB Row, then 3 Burpees, then 6 reps of BB Row, then 6 Burpees, then
      9 reps of BB Row, then 9 Burpees, etc. until you reach 7 minutes.
      

5/4/14

Warmup - At a comfortable pace, do 3 rounds of:
      Behind the Neck unweighted BB Push Press - 6 reps
      Unweighted BB Back Squat - 9 reps
      DB Bench Press (light weight) - 12 reps

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

      The loads are: Set 1 - 60%, Set 2 - 65%, Set 3 - 70%, Set 4 - 75% of 1RM
      Rest between sets.

#2  BB Bench Press WITH BANDS (no pause)      

      1 set x 9 reps
      1 set x 6 reps
      1 set x 3 reps
      1 set x 12 reps

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

#3  Do one set every minute, on the minute.  Round 1 looks like this:

      0:00 - EZ Curl Bar Nosebreaker - 12 reps
      1:00 - American Kettlebell Swing - 15 reps
      2:00 - Hand Release Pushup - 18 reps
      3:00 - Prisoner Squat - 21 reps
      4:00 - REST

      Round 2 starts at 5 minutes, and you add 3 reps to each exercise.  So you will do
      15 nosebreakers, 18 swings, 21 pushups, and 24 squats
      Round 3 starts at 10 minutes, and again you add 3 reps to each exercise.  So you will
      do 18 nosebreakers, 21 swings, 24 pushups, and 27 squats.

      A prisoner squat is an air squat, while keeping your fingers clasped behind your head
      the entire time.

      

5/2/14

Warmup - At a comfortable pace, do 2 rounds of:
      DB Reverse Fly - 15 reps
      Unweighted BB Thruster - 10 reps

#1  BB Overhead Squat      4 sets x 3 reps with a 5 second PAUSE (bottom of each rep)
      Set 1 - Snatch Grip, Heels on 5 lb plates
      Set 2 - Same Grip as Set 1, Heels flat on ground
      Set 3 - Grip at least 1" more narrow, Heels on 5 lb plates
      Set 4 - Same grip as Set 3, Heels flat on ground
    
      You can add weight as you go, or just stay at the same weight for all sets.
      Rest between sets.

#2  Standing BB Shoulder Press      1 set x 10 reps (as heavy as you can)

#3  In 5 minutes, do as many quality rounds as you can of:

      DB Lateral Raise - 10 reps
      Air Squat - 15 reps

#4  Standing BB Shouder Press      1 set x 15 reps (as heavy as you can)

5/1/14

Warmup - 20 Air Squats, then, at a comfortable pace, with an unweighted BB, 2 rounds of:
      Behind the Neck Press and Stretch - 8 reps
      Back Squat - 8 reps with a 5 second PAUSE at the bottom of each rep

#1  BB Back Squat      4 sets x 6 reps (no pause)

      Do as many warmup sets and reps as you like.  The 4 sets that count are all at 75%
      of back squat 1RM.

#2  BB Clean & Split Jerk      6 sets x 2 reps

      For each set:
      For the first rep only, 3 seconds from the floor to just above the knee, then normal
      tempo for the rest of the rep.  Normal tempo for the second rep.  Start with 50% of 
      your clean 1RM and then try to add weight each set.  Here is a demo:

#3  Do 3 rounds of:

      BB Thruster - 45 seconds of work (45% of clean 1RM)
      REST - 45 seconds
      Double Under - 45 seconds of work
      REST - 45 seconds
      24" Box Jump - 45 seconds of work
      REST - 45 seconds
      Cable Row - 45 seconds of work
      REST - 45 seconds

      Your only rest between rounds is the 45 seconds after cable row.  
      For the thrusters, there is a 2 second PAUSE at the top of each rep.