Warmup - Do 3 rounds of:
Pullup - 5 reps
Pushup - 10 reps (not hand release)
Air Squat - 15 reps
#1 BB Back Squat with a 5 second PAUSE at the bottom of each rep
3 sets x 5 reps - Start with a weight you can easily manage, and then add
weight for the second and third set. Rest between sets.
#2 BB Bench Press (no pause)
Set 1 - 225 lbs to failure
Set 2 - If you complete 10 or more reps for Set 1, add 50 lbs and go to failure
If you complete less than 10 reps for 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
use less than 225 for Set 1. As an example, if your first set is 155 lbs and you get
8 reps, then 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 results.
#3 On the 50 meter course, run 800 meters for time. We will post results.
#4 Do a set of Hand Release Pushups every minute, on the minute.
At 0:00 - Do 10 reps
At 1:00 - Do 11 reps
At 2:00 - Do 12 reps
Continue adding 1 rep each minute until either you fail to complete the required
number of reps before the start of the next minute, or you complete the set of
20 reps.
Results for the BB Bench Press and 800 meter run on the 50 meter course:
Bruce Mayo - 3:17
Don Starr - 3:43
Scott Johnson - 3:17
Rob Tijerina - 5 reps at 225 lbs, 13 reps at 175 lbs, 3:25
Cavason Sutton - 1 rep at 225 lbs, 9 reps at 175 lbs, 3:20
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