10/7/14

Warmup - At a comfortable pace, do 2 rounds of:
      Air Squat - 20 reps
      Pushup - 15 reps (not hand release)
      Unweighted BB Thruster - 10 reps

#1  BB Front Squat - We are going for a 1RM.

      5 reps at 60% of Front Squat 1 Rep Max
      4 reps at 70%
      3 reps at 75%
      2 reps at 80%
   
      Then do singles at 85% or above, until you establish your 1 Rep Max
      Rest between sets.  We will post results.

#2  BB Bench Press - We are going for a 1RM.

      5 reps at 60% of Bench Press 1 Rep Max
      4 reps at 70%
      3 reps at 75%
      2 reps at 80%

      Then do singles at 85% or above, until you establish your 1 Rep Max
      Rest between sets.  We will post results.

#3  Medicine Ball Wall Ball - 20 reps
      Toes to Bar - 16 reps
      BB Bench Press with Bands and Kettlebells - 12 reps
      REST - 1 minute
      Medicine Ball Wall Ball - 18 reps
      Toes to Bar - 14 reps
      BB Bench Press with Bands and Kettlebells - 10 reps
      REST - 1 minute
      Medicine Ball Wall Ball - 16 reps
      Toes to Bar - 12 reps
      BB Bench Press with Band and Kettlebells - 8 reps

      The motion of the wall ball is essentially the same as a thruster.  Stand in front of a
      wall with the med ball at chest height.  Do a full squat.  As you come up out of the 
      squat, drive the ball up and try to hit the same spot on the wall every rep, about
      10 feet above the ground.  

      Go as heavy as you can for the bench press with bands and kettlebells.  You can
      use kettlebells only, or you can use plates with the kettlebells to add more weight.
      The kettlebell is hanging from the sleeve of the barbell like this:

      Results for the Front Squat and Bench Press 1RM:

      Rob Tijerina - Front Squat - 265 lbs, Bench Press - 255 lbs

      Val Valdovino - Front Squat - 205 lbs, Bench Press - 235 lbs

      Don Starr - Front Squat - 205 lbs, Bench Press - 210 lbs

      Scott Johnson - Front Squat - 275 lbs

      Cavason Sutton - Bench Press - 245 lbs