2/1/15

I am posting this workout early.  I will be out of town this weekend.

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

#1  BB Back Squat with a 2 second PAUSE at the bottom of each rep
      Do as many warmup reps and sets as you like.  The sets that count are:

      5 sets x 3 reps at 62% of Back Squat 1RM, or heavier.  Try to add weight
      each set.  Rest between sets.

#2  BB Clean and Split Jerk - Do as many warmup reps and sets as you like.
      The sets that count are:

      1 set x 4 reps at 50% of clean 1RM
      1 set x 3 reps at 60%
      1 set x 2 reps at 70%
      5 sets x 1 rep at 80% or heavier

      Rest between sets.  These are NOT touch and go reps.  Reset your starting
      position for every rep.

#3  In 9 minutes, do as many quality rounds as you can of:

      BB Deadlift - 3 reps at 100% of clean 1RM (these can be touch and go)
      BB Rack Press - 5 reps
      Pullup - 7 reps
      Burpee - 9 reps

1/30/15

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

#1  Strict Weighted Pullup - 5 sets x 5 reps

      Start with a weight you can easily manage and then add weight each set.
      Try to hit a 5 Rep Max by your 5th set.  Rest between sets.

#2  Do 5 rounds of:

      Cable Row - 10 reps
      American Kettlebell Swing - 10 reps
      BB Row - 10 reps
      BB Push Press - 10 reps
      Toes to Bar - 10 reps
      18" Squat Box Jump - 10 reps

      This is continuous work.  

1/29/15

Warmup - At a comfortable pace, do 3 rounds of:
      DB Reverse Fly - 10 reps (light weight)
      Pushup - 10 reps (not hand release)
      Unweighted BB Thruster - 10 reps

#1  BB Front Squat - do as many warmup reps and sets as you like.
      The sets that count are:

      5 reps at 72% of front squat 1RM
      5 reps at 77%
      5 reps at 82%
      5 reps at 82%
      5 reps at 82% or heavier

      Rest between sets.

#2  BB Bench Press (no pause) - Do as many warmup reps and sets as you like.
      
      Establish a 10 Rep Max.

#3  BB Bench Press WITH BANDS (1.5 REP)

      5 sets x 3 reps - start with a weight you can easily manage, and then try to add
      weight each set.  Rest between sets.

#4  BB Ground to Overhead       1-2-3-4-5-6-7 reps
      Double Under                         40-35-30-25-20-15-10 reps

      This is continuous work.  Do 1 rep of ground to overhead, then 40 double 
      unders, then 2 reps of ground to overhead, then 35 double unders, etc.  Try to
      stick with the same weight for all reps of ground to overhead.  

1/27/15

Warmup - At a comfortable pace, do 2 rounds of:
      DB Lateral Raise - 12 reps
      Pushup - 12 reps (not hand release)
      Unweighted BB Clean Grip Row - 12 reps
      Unweighted BB Front Squat - 12 reps

#1  Standing BB Shoulder Press - The sets that count are:
     
      1 set x 12 reps
      1 set x 9 reps
      1 set x 6 reps
      3 sets x 3 reps

      Go as heavy as you can.  Rest between sets.

#2  Do 2 rounds of:

      BB Push Press - 5 reps with a 2 second PAUSE at the TOP of each rep
      Medicine Ball Wall Balls - 15 reps
      Double Under - 25 reps
      Cable Row - 15 reps
      BB Push Press - 5 reps with a 2 second PAUSE at the TOP of each rep

      Rest between rounds. 

1/26/15

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 - do as many warmup sets and reps as you like.
      The sets that count are:

      1 set x 8 reps at 67% of Back Squat 1RM
      1 set x 8 reps at 72%
      2 sets x 8 reps at 77%

      Rest between sets.  

#2  With a 9 minute time limit, get as far as you can with:

      BB Front Squat (no pause) - 10 reps at 65% of Front Squat 1RM
      Run 200 meters
      American Kettlebell Swing - 25 reps
      Burpee Broad Jump - 25 meters
      Tire Pull with 100 lbs in the tire - 25 meters
      DB Thruster - 25 reps
      Double Suicide on the 50 meter course

      You are done when either you finish the double suicide, or you reach 9 minutes,
      whichever comes first.

1/24/15

Warmup - Do 1 round of:
      Air Squat - 30 reps
      Cable Row - 15 reps (light weight)
      Unweighted BB Standing Shoulder Press - 15 reps
      Unweighted BB Back Squat - 15 reps

#1  Cable Row

      1 set x 15 reps, 1 set x 10 reps, 1 set x 5 reps, 1 set x 20 reps

      Go as heavy as you can.  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

1/23/15

Warmup - With an unweighted BB, do 3 rounds of:
      Behind the Neck Standing Shoulder Press - 5 reps
      Back Squat - 5 reps
      Standing Shoulder Press - 5 reps
      Front Squat - 5 reps

#1  BB Back Squat - Do as many warmup reps and sets as you like.
      The sets that count are:

      1 set x 10 reps at 62% of back squat 1RM
      1 set x 10 reps at 67%
      2 sets x 10 reps at 72%

      Rest between sets.

#2  BB Bench Press

      5 sets x 5 reps with a 5 second ECCENTRIC (lowering) phase AND
      a 2 second PAUSE at the bottom of each rep

      Have a partner with a timer count the 5 seconds down and the 2 second
      pause.  Start with a weight you can easily manage and then try to add
      weight each set.  Rest between sets.  

#3  Do 3 rounds of:

      BB Hang Clean + Push Press - 3 reps at 60% of Clean 1RM
      BB Rack Press - 8 reps
      Strict Pullup - 13 reps
      24" Box Jump - 18 reps

      Rest between rounds.  

1/21/15

Warmup - At a comfortable pace, do 2 rounds of:
      Unweighted BB Row - 15 reps
      Unweighted BB Thruster - 10 reps (be sure to lock out at the top of each rep)

#1  Do 5 rounds of:

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

      Do 1 round with an unweighted BB, and then anything more than the bar
      counts as round 1.  Add weight by feel.  Rest between rounds.  

#2  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.

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

      BB Push Press - 5 reps
      DB Reverse Fly - 10 reps
      Goblet Squat - 15 reps

1/20/15

Warmup - At a comfortable pace, with an unweighted BB, do one round of:
      Behind the Neck Standing Press - 5 reps 
      Back Squat - 5 reps with a 2 second PAUSE at the bottom of each rep
      Push Press - 5 reps
      Front Squat - 5 reps with a 2 second PAUSE at the bottom of each rep
      Snatch Grip Push Press (this is behind the neck) - 5 reps
      Overhead Squat - 5 reps with a 2 second PAUSE at the bottom of each rep

#1  BB Front Squat - Do as many warmup sets and reps as you like.  
      The sets that count are:

      1 set x 5 reps at 70% of front squat 1RM
      1 set x 5 reps at 75%
      2 sets x 5 reps at 80%

      Rest between sets.  

#2  Do 6 rounds of:

      BB Hip Clean - 2 reps
      BB Hang Clean - 2 reps
      BB Power Jerk - 2 reps

      Start with 50% of your clean 1RM and then add weight by feel each set.
      Rest between rounds.

#3  This is 3 rounds.

      Round 1 is 3 minutes.
      Round 2 is 5 minutes.
      Round 3 is 7 minutes.

      In any of the rounds, if you finish the last exercise (hand release pushups), then
      start back at deadlift again.  Work all the way to the time limit for each round.
      Start each round with deadlift.
      Rest 2 MINUTES between rounds.

      BB Deadlift - 5 reps (heavy but perfect, these can be touch and go)
      Toes to Bar - 10 reps
      Burpee - 15 reps
      Prisoner Squat - 20 reps
      Hand Release Pushup - 25 reps
      

1/18/15

Warmup - At a comfortable pace, with an unweighted BB, do 2 rounds of:
      Clean Grip Row - 12 reps
      Standing Shoulder Press - 12 reps
      Back Squat - 12 reps

#1  BB Clean Grip Deadlift (No Touch)

      5 sets x 5 reps
      Rest between sets.  

      Keep the BB 1-3" off the floor at the bottom of each rep.  Slow and controlled.
      Try to add weight each set.

#2  This is 10 rounds of continuous work:

      BB Push Press                       1-2-3-4-5-6-7-8-9-10 reps
      BB Front Squat                      10-9-8-7-6-5-4-3-2-1 rep
      Strict Unweighted Pullup      1-2-3-4-5-6-7-8-9-10 reps

      For round 1 , do 1 push press, then 10 front squats with the same barbell, then
      1 strict unweighted pullup.  For round 2, do 2 push presses, then 9 front
      squats with the same barbell, then 2 strict unweighted pullups.  Continue
      this progression until round 10, which is 10 push presses, 1 front squat, and
      10 strict unweighted pullups.

1/17/15

Warmup - At a comfortable pace, do 2 rounds of:
      Air Squat - 15 reps
      Pushup - 15 reps (not hand release)
      Unweighted BB Behind the Neck Thruster - 10 reps
      BB Bench Press with BANDS + kettle bells - 10 reps (light weight)

#1  BB Back Squat - Do as many warmup sets and reps as you like.
      The sets that count are:

      1 set x 8 reps at 65% of Back Squat 1RM
      1 set x 8 reps at 70%
      2 sets x 8 reps at 75%

      Rest between sets.  

#2  BB Bench Press with BANDS - PAUSE for 2 seconds at the bottom of each rep

      1 set x 8 reps
      1 set x 6 reps
      1 set x 4 reps
      3 sets x 2 reps

      Go as heavy as you can.  Rest between sets.

#3  Do 2 rounds of:

      BB Bench Press (no pause) - 10 reps
      Burpee - 15 reps
      EZ Curl Bar Nosebreaker - 15 reps
      18" Squat Box Jump - 15 reps
      BB Bench Press (no pause) - go to failure with the same weight you used for 10 reps

      Rest between rounds.
      For each rep of the squat box jump, do a full squat, and then as you come up out
      of the squat, jump up onto the box.

1/15/15

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

#1  Standing BB Shoulder Press

      Every minute, on the minute, do 5 reps.  Do 8 total sets.  Try to use the
      same weight for all 8 sets.

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

      Goblet Squat - 15 reps
      BB Push Press - 15 reps
      DB Lateral Raise - 15 reps
      Toes to Bar - 15 reps

      Round 1 is 15 reps per exercise.  Then add 2 reps to each exercise every round.
      So round 2 is 17 reps per exercise, round 3 is 19 reps per exercise, etc.  This is 
      continuous work.    

1/14/15

Warmup - With an unweighted BB, do 3 rounds of:
      Behind the Neck Standing Shoulder Press - 5 reps
      Back Squat - 5 reps
      Standing Shoulder Press - 5 reps
      Front Squat - 5 reps

#1  BB Back Squat - Do as many warmup sets and reps as you like.
      The sets that count are:
      1 set x 10 reps at 60% of Back Squat 1RM
      1 set x 10 reps at 65%
      2 sets x 10 reps at 70%
     
      Rest between sets.

#2  This is 3 rounds.

      Behind the Neck BB Thruster
      Sledgehammer VS Tire (Vertical Swing)
      Hand Release Pushup 
      Strict Pullup

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

      For the sledgehammer, do 20 seconds left handed and 20 seconds right handed.  

      Round 1 starts at 0:00, round 2 starts at 4:00, and round 3 starts at 8:00.

1/12/15

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

#1  BB Row 

      Set 1 - 20 reps
      Set 2 - ADD 20 lbs and go to failure
      Set 3 - ADD 20 more lbs and to to failure

      Rest between sets.

#2  Do 5 rounds of:

      BB Ground to Overhead - 5 reps
      Burpee - 10 reps
      Cable Row - 15 reps
      Air Squat - 20 reps

      This is continuous work.  

1/11/15

Warmup - Do 2 sets x 15 reps of Air Squat, then do 1 round of:
      DB Reverse Fly - 15 reps
      Pushup - 15 reps (not hand release)
      Unweighted BB Push Press - 15 reps
      Unweighted BB Front Squat - 15 reps

#1  BB Front Squat - 5 sets x 3 reps
      Do as many warmup reps and sets as you like.  The sets that count are at 60%
      of front squat 1RM or heavier.  

      5 seconds to lower the weight, then PAUSE for 2 seconds at the bottom.
      Normal tempo on the way back up.  Rest between sets.  Try to add weight
      each set.  

#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.

#3  On the 50 meter course, run 800 meters for time.

#4  Do 2 rounds of:

      BB Thruster - 10 reps with a 2 second PAUSE at the top of each rep
      EZ Curl Bar Nosebreaker - 15 reps
      Toes to Bar - 15 reps
      REST - 1 minute
      BB Rack Press - 10 reps

      Rest between rounds.  

1/9/15

Warmup - Do 1 round of:
      Air Squat - 15 reps
      Pushup - 15 reps (not hand release)
      DB Reverse Fly - 15 reps
      Unweighted BB Thruster - 15 reps

#1  Standing BB Shoulder Press (1.5 REP)

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

      Rest between sets.  Try to add weight each set.

#2  Do 3 rounds of:

      Hand Release Pushup - 30 reps
      Pullup - 15 reps (as many strict as you can, then kip the rest)
      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 exercises without setting the bar down.  Rest between rounds.  

1/8/15

Warmup - With an unweighted BB, do 3 rounds of:
      Behind the Neck Standing Shoulder Press - 5 reps
      Back Squat - 5 reps
      Standing Shoulder Press - 5 reps
      Front Squat - 5 reps

#1  BB Clean
      We are going for a 1 Rep Max

      5 reps at 50% of clean 1RM
      4 reps at 60%
      3 reps at 70%
      2 reps at 75%

      None of these reps are touch and go.  Reset your start position for each rep.

      Then do singles above 75%, until you establish your 1 Rep Max.
      Rest between sets. 

#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. 

#3  Start a timer.
      Every EVEN minute - do 6 reps of BB Back Squat at 60% of your 1RM
      Every ODD minute - Burpees

      You are done when you complete 60 total burpees.  You can break that up 
      however you want.  

      Results for BB Clean 1RM:
      Val Valdovino - 175 lbs
      Rob Tijerina - 215 lbs
      Don Starr - 185 lbs
      Shane Turner - 255 lbs

1/6/15

Warmup - At a comfortable pace, do 2 rounds of:
      Cable Row - 15 reps (light weight)
      Unweighted BB Back Squat - 15 reps

#1  Strict Weighted Pullup - Going for a 1 Rep Max here.

      Start with a weight you can easily manage, and then increase weight each set.

      Do 1 set x 5 reps, 1 set x 4 reps, 1 set x 3 reps, 1 set x 2 reps, and then as many
      sets of 1 rep as you need to reach a 1 Rep Max.  We will post results.

#2  Strict Unweighted Pullup - One set.  Go to failure.  We will post results.

#3  This is 4 rounds.

      R1 - BB Row - 15 reps
      
      R2 - BB Row - 15 reps
              Hand Release Pushup - 20 reps
      
      R3 - BB Row - 15 reps
              Hand Release Pushup - 20 reps
              American Kettlebell Swing - 30 reps
      
      R4 - BB Row - 15 reps
              Hand Release Pushup - 20 reps
              American Kettlebell Swing - 30 reps
              Prisoner Squat - 60 reps

      Rest 1 minute between rounds.  
              

1/5/15

Warmup - At a comfortable pace, do 3 rounds of:
      Pullup - 5 reps
      Pushup - 10 reps (not hand release)
      Air Squat - 15 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  Double Under      3 sets x 25 reps

      The idea is to complete each set of double unders unbroken (without any missed reps).
      If you miss any reps during a set, there is a 10 burpee penalty.  So, for
      example, if you miss on your 17th rep, do the remaining double unders, then
      immediately do 10 burpees.  Rest between sets.  

#4  Hand Release Pushup      5-10-15-20-25 reps
      Goblet Squat      25-20-15-10-5 reps

      This is continuous work.  Do 5 pushups, then 25 goblet squats, then 10 pushups, 
      then 20 goblet squats, etc.  

1/3/15

Warmup - At a comfortable pace, do 2 rounds of:
      DB Lateral Raise - 15 reps (light weight)
      Air Squat - 12 reps
      Unweighted BB Thruster - 9 reps

#1  Standing BB Shoulder Press - We are going for a 1 Rep Max here.

      6 reps at 60% of Shoulder Press 1RM
      5 reps at 70%
      4 reps at 75%
      3 reps at 80%
      2 reps at 85%

      Then do singles at 90% or above, until you establish your 1 Rep Max.
      Rest between sets.  We will post results.

#2  Start a timer.  At the start of each minute, do 6 reps of 24" Box Jump.
      When you are not doing box jumps, do:

      Pullup - 50 reps
      Hand Release Pushup - 100 reps

      You can divide up the pullups and pushups however you like.  You can do all 
      the pullups and then move on to the pushups, you can do some of each every
      minute, whatever you want to do.  You are done when you complete all 50 
      pullups and all 100 hand release pushups.  Pullups can be strict or kipping.  

      Results for the 1RM Standing Shoulder Press:
      Rob Tijerina - 170 lbs
      Val Valdovino - 165 lbs
      Don Starr - 155 lbs

1/2/15

Warmup - At a comfortable pace, with an unweighted BB, do 2 rounds of:
      Back Squat - 8 reps
      Standing Shoulder Press - 8 reps
      Front Squat - 8 reps
      Clean Grip Row - 8 reps
      
#1  BB Back Squat - We are going for a 1 Rep Max here.
      6 reps at 60% of 1RM
      5 reps at 70%
      4 reps at 75%
      3 reps at 80%
      2 reps at 85%
      
      Then do singles at 90% or above, until you establish a 1 Rep Max.
      Rest between sets.  We will post results.  

#2  Do 1 round of:

      BB Front Squat - 5 reps
      Pullup - 15 reps
      Goblet Squat - 25 reps
      Hand Release Pushup - 35 reps
      Air Squat - 45 reps
      Double Under - 55 reps
      Air Squat - 45 reps
      Hand Release Pushup - 35 reps
      Goblet Squat - 25 reps
      Pullup - 15 reps
      BB Front Squat - 5 reps

      Results for the Back Squat 1RM:
      Rob Tijerina - 305 lbs
      Val Valdovino - 245 lbs
      Don Starr - 240 lbs