3/31/15

Warmup - Do 1 round of:
      Air Squat - 25 reps
      DB Reverse Fly - 20 reps
      Unweighted BB Squat - 15 reps
      Unweighted BB Push Press - 10 reps
      Unweighted BB Front Squat - 5 reps with a 5 sec PAUSE at the bottom

#1  BB 3-Position Deadlift
      1 set x 6 reps, 2 sets x 4 reps, 3 sets x 2 reps

      For each rep, PAUSE for 1 second when the bar first breaks contact with
      the floor, then PAUSE for 1 second just above the knee, then stand all
      the way up with the bar.  Normal tempo on the way down to the floor.
      Reset your starting position for each rep.  Start with a light weight then
      add weight by feel. 

#2  Cable Row
      Strict Pullup
      Prisoner Squat
      Cable Row
      Strict Pullup
      Burpee

      For each exercise, do as many quality reps as you can in 60 seconds, then
      REST for 60 seconds, then move on to the next exercise.  This is 6 total
      minutes of work. 

3/30/15

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

#1  Do 3 rounds of:

      Goblet Squat - 25 reps
      Close Grip Pushup - 20 reps (tips of thumbs about 2" apart)
      BB Row - 15 reps
      DB Alternating Incline Press - 10 reps per side
      REST - 1 minute
      BB Rack Press - 5 reps

      Rest 3-5 minutes between rounds.

#2  BB Bench Press WITH BANDS (no pause)

      1 set x 7 reps
      2 sets x 5 reps
      3 sets x 3 reps
      4 sets x 1 rep

      Rest between sets.  Start with a light weight and then try to add weight
      each set.

#3  BB Back Squat

      1 set x 5 reps at 60% of back squat 1RM
      1 set x 5 reps at 65%
      1 set x 5 reps at 70%
      2 sets x 5 reps at 75%

      Rest between sets.  Squats today are intentionally lighter.  We will be going
      for a back squat 1RM next shift.  

3/28/15

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

#1  BB Push Press - All sets are 3 reps

      Start with a light weight and do 3 reps.  Add weight by feel
      and take as many sets as you need to work up to a 3 Rep Max.

#2  Do 2 rounds of:

      BB Thruster - 8 reps with a 2 second PAUSE at the TOP of each rep
      Toes to Bar - 11 reps
      Seated DB Press - 14 reps
      Cable Row - 17 reps
      Plate Front Raise - 20 reps

      Rest 1 minute between rounds. 

3/27/15

Warmup - At a comfortable pace, do 2 rounds of:
      Pushup - 12 reps (not hand release)
      Cable Row - 12 reps (light weight)
      Unweighted BB Thruster - 12 reps 

#1  BB Overhead Squat with a 3 second PAUSE at the bottom of each rep

      4 sets x 3 reps
      Try to add weight each set.  Rest between sets.

#2  Do 1 round of:

      American Kettlebell Swing - 50 reps
      Double Under - 75 reps
      Air Squat - 100 reps

#3  BB Front Squat (no pause)

      5 sets x 2 reps
      Start with 70% of your 1RM
      Try to add weight each set.  Rest between sets.

#4  On the 50 meter course, run as far as you can in 90 seconds.
      We will post our results.  

      Results for the 90 second run:
      Rob Tijerina - 400 meters
      Scott Johnson - 400 meters
      Don Starr - 388 meters

3/25/15

Warmup - At a comfortable pace, with an unweighted BB, do 2 rounds of:
      Standing Shoulder Press - 10 reps
      Front Squat - 10 reps
      Row - 10 reps

#1  BB Clean Grip Row

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

#2  Do 2 rounds of:

      Plate Pull - 40 feet
      Air Squat - 35 reps
      Sledgehammer VS Tire - 30 seconds per side (vertical swing)
      Cable Row - 25 reps
      Hand Release Pushup - 20 reps
      Pullup - 15 reps
      18" Squat Box Jump - 10 reps
      BB Clean Grip Deadlift - 5 reps at 100% of clean 1RM (perfect posture)

      Rest 3 minutes between rounds.  

3/24/15

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

#1  BB Bench Press 

      5 sets x 3 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.

#2  Start  a timer:

      At 0:00   - Do 5 reps of Standing BB Shoulder Press AND 20 Burpees
      At 2:00   - Do 5 reps of BB Push Press AND 20 Hand Release Pushups
      At 4:00   - Do 5 reps of BB Power Jerk AND 20 reps of DB Incline Press
      At 6:00   - Do 5 reps of Standing BB Shoulder Press AND 15 Burpees
      At 8:00   - Do 5 reps of BB Push Press AND 15 Hand Release Pushups
      At 10:00 - Do 5 reps of BB Power Jerk AND 15 reps of DB Incline Press

#3  BB Back Squat - Do as many warmup reps and sets as you like.
      The sets that count are:
  
      1 set x 3 reps at 75% of back squat 1RM
      1 set x 3 reps at 80%
      1 set x 3 reps at 85%
      4 sets x 1 rep at 90% or above

      Rest between sets.  

3/22/15

Warmup - At a comfortable pace, do 2 rounds of:
      Pushup - 12 reps (not hand release)
      DB Reverse Fly - 12 reps
      Unweighted BB Behind the Neck Thruster - 12 reps

#1  Standing BB Behind the Neck Shoulder Press
      
      5 sets x 5 reps
      Start with a weight you can easily manage.  Add weight by feel.
      Rest between sets.

#2  This is 10 minutes

      DB Lateral Raise - 10 reps
      Toes to Bar - 10 reps
      BB Push Press - 10 reps
      REST - 30 seconds
      DB Lateral Raise - 12 reps
      Toes to Bar - 12 reps
      BB Push Press - 12 reps
      Rest 30 seconds
      DB Lateral Raise - 14 reps...

      Continue this pattern, adding 2 reps per round, until you hit the 
      10 minute time limit.  

3/21/15

Warmup - With an unweighted BB, do 2 rounds of:
      Behind the Neck Push Press - 5 reps
      Back Squat - 5 reps
      Standing Shoulder Press - 5 reps
      Front Squat - 5 reps
      Hang Clean - 5 reps
      Split Jerk - 5 reps

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

      Set 1 - 2 reps at 70%,  Set 2 - 1 rep at 75%
      Set 3 - 2 reps at 70%,  Set 4 - 1 rep at 80%
      Set 5 - 2 reps at 70%,  Set 6 - 1 rep at 85%
      Set 7 - 2 reps at 70%,  Set 8 - 1 rep at 90%

      Rest between sets.

#2  Do 1 round of:

      Burpee - 6 reps
      24" Box Jump - 20 reps
      Burpee - 6 reps
      American Kettlebell Swing - 40 reps
      Burpee - 6 reps
      Air Squat - 60 reps
      Burpee - 6 reps
      Plate Pull - 80 feet
      Burpee - 6 reps

#3  BB Back Squat with a 3 second PAUSE at the bottom of each rep
      The sets that count are: 

      4 sets x 3 reps at 72% of back squat 1RM or heavier.

      Rest between sets.

3/19/15

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

#1  Cable Row

      1 set x 15 reps, 1 set x 12 reps, 1 set x 9 reps, 1 set x 21 reps

      Go as heavy as you can.  Rest between sets.

#2  This is 5 rounds.

      For Round 1, do A.
      For Round 2, do A and B.
      For Round 3, do A, B, and C.
      For Round 4, do A, B, C, and D.
      For Round 5, do A, B, C, D, and E.

      Rest one minute between rounds.

      A) Pullup - 10 reps
      B) DB Thruster - 12 reps
      C) American Kettlebell Swing - 15 reps
      D) DB Incline Bench Press - 20 reps
      E) BB Row - 30 reps

3/18/15

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

#1  Do 3 rounds of: 

      Goblet Squat - do as many quality reps as you can in 40 seconds
      REST - 20 seconds
      Double Under - do as many quality reps as you can in 40 seconds
      REST - 20 seconds

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

      Set 1 - 8 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  Hand Release Pushups
      With a partner, do 200 total pushups.  Only one partner is working at a time.
      Your rest is when your partner is working.  If you are working by yourself,
      do 100 total reps and try to keep the work to rest ratio at about 1:1.  

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

      1 set x 4 reps at 75% of front squat 1RM
      1 set x 3 reps at 80%
      1 set x 2 reps at 85%
      1 set x 1 rep at 90%
      1 set x 1 rep at 92%
      1 set x 1 rep at 95%

      Rest between sets.

3/16/15

Warmup - At a comfortable pace, do 1 round of:
      Pushup - 15 reps (not hand release)
      DB Lateral Raise - 15 reps
      DB Reverse Fly - 15 reps
      Unweighted BB Push Press - 15 reps
      Unweighted BB Back Squat - 15 reps

#1  BB Split Jerk

      3 sets x 2 reps, both reps are PAUSE Split Jerks
      3 sets x 2 reps, one rep of PAUSE Split Jerk, one rep regular tempo
      3 sets x 2 reps, both reps are regular tempo Split Jerks

      Rest between sets.
      For the PAUSE split jerk, pause at the bottom of the dip for 2 seconds.
      Nice and vertical torso on your dip and drive.

#2  EVEN minutes on the minute, run 100 meters in less than 20 seconds.
      ODD minutes on the minute, do 7 burpees.

      Do 14 total sets.  Seven 100m runs, and seven sets of burpees. 

3/15/15

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

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

      Goblet Squat - 25 reps
      Run - 200 meters
      American Kettlebell Swing - 25 reps
      Double Leg Hop - 25 meters
      Tire Pull with 100 lbs in tire - 25 meters
      DB Thruster - 25 reps
      Double Suicide on the 50 meter course - 1 rep

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

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

      1 set x 5 reps at 70% of back squat 1RM
      1 set x 4 reps at 75%
      1 set x 3 reps at 80%
      4 sets x 2 reps at 85% or heavier

      Try to add weight if you can on the sets of 2 reps.
      Rest between sets.  

3/13/15

Warmup - With an unweighted BB, do 2 rounds of:
      Clean Grip Row - 15 reps
      Standing Shoulder Press - 10 reps
      Back Squat - 5 reps with a 3 second PAUSE at the bottom of each rep

#1  BB Clean Grip Deadlift (No Touch)

      4 sets x 5 reps
      Rest between sets.
      Keep the BB about 1-3" off the floor at the bottom of each rep.
      Slow and controlled.  Try to add weight each set.

#2  Strict Unweighted Pullup

      Do a set every minute, on the minute.  You pick the number of
      reps for the first minute, then add one rep each minute.  Try to pick
      a starting number that allows you to complete at least 5-7 sets.  You
      are done when either you fail to the complete the required number of
      reps before the start of the next minute, or you complete 10 sets.
      So, if you start with 6 reps for the first minute, you would be done
      when either you fail, or you complete the set of 15 reps.

#3  Do 1 round of:

      BB Row - 15 reps
      Prisoner Squat - 75 reps
      BB Row - 15 reps

3/12/15

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

#1  BB Floor Press - All sets are 5 reps

      Start with a light weight, then take as many sets as you need to work up 
      to a 5 Rep Max.  Rest between sets.

#2  Every EVEN minute, do 5 reps of BB Clean Grip Deadlift
      Every ODD minute, do 5 reps of BB Rack Press

      In between Deadlifts and Rack Presses, do:
      American Kettlebell Swing - 50 reps
      Hand Release Pushup - 50 reps

      Finish the kettlebell swings before you move on to the pushups.  #3 is over
      when you have completed all 50 swings and all 50 pushups.  

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

      5 reps at 80% of back squat 1RM
      3 reps at 85%
      1 rep at 87%
      1 rep at 90%
      1 rep at 92%
      1 rep at 95%

      Rest between sets.  

3/10/15

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

#1  Do 4 rounds of:

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

      Rest between rounds.  Start with a weight you can easily manage and
      then add weight by feel.

#2  Do 1 round of:

      Hand Release Pushup - 30 reps
      Goblet Squat - 25 reps
      Pullup - 20 reps
      DB Thruster - 15 reps

      REST 1 minute
      Handstand Pushup - As many quality reps as you can in one minute
      REST 1 minute

      Hand Release Pushup - 15 reps
      Goblet Squat - 20 reps
      Pullup - 25 reps
      DB Thruster - 30 reps

3/9/15

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

#1  Do 2 rounds of:

      Burpee
      Double Under
      Cable Row
      24" Box Jump
      Air Squat 
      American Kettlebell Swing

      For each exercise, do as many quality reps as you can in 45 seconds.  Then 
      rest 45 seconds and move on to the next exercise.  Rest 45 seconds between
      rounds 1 and 2.

#2  BB Clean and Split Jerk

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

      1 set x 5 reps at 50% of clean 1RM
      1 set x 4 reps at 60% 
      1 set x 3 reps at 65%
      1 set x 2 reps at 70%
      4 sets x 1 rep at 80% or heavier

      Rest between sets.

#3  BB Back Squat with a 3 second PAUSE at the bottom of each rep.
      Do as many warmup sets and reps as you like.
      The sets that count are:

      4 sets x 3 reps at 70% or heavier of back squat 1RM

      Rest between sets.  

3/7/15

Warmup - Do 30 Air Squats, then with an unweighted BB, do 1 round of:
      Back Squat - 15 reps
      Standing Shoulder Press - 12 reps
      Front Squat - 9 reps
      Hang Clean - 6 reps
      Power Jerk - 3 reps

#1  Do 5 rounds of:

      BB Clean Grip Deadlift - 5 reps
      BB Hang Clean - 2 reps
      BB Power Jerk - 1 rep

      Anything more than the bar counts for your first round.
      Start with a light weight and then try to add weight each
      round.

#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

3/6/15

Warmup - Do 3 rounds of;
      Pushup - 10 reps (not hand release)
      Air Squat - 20 reps
      BB Bench Press with kettlebells hanging from the BANDS - 10 reps

#1  BB Bench Press (no pause)

      7 reps + 1 Negative Rep
      6 reps + 1 Negative Rep
      5 reps + 1 Negative Rep
      4 reps + 1 Negative Rep
      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 try to add weight each set.  Rest between sets.

#2  Do 1 round of:

      BB Thruster - 20 reps
      Toes to Bar - 20 reps
      DB Incline Bench Press - 20 reps

#3  You have 4 total minutes to:

      Run 400 meters on the 50 meter course
      BB Bench Press - as many quality reps as you can at 75% of your 1 Rep Max

      You can rerack the weight as often as you like.  You do not need to do one 
      unbroken set of bench press.  

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

      3 reps at 80% of front squat 1RM
      3 reps at 85%
      1 rep at 87%
      1 rep at 90%
      1 rep at 92%
      1 rep at 92% or heavier

      Rest between sets.  

3/4/15

Warmup - At a comfortable pace, do 2 rounds of:
      Pushup - 12 reps (not hand release)
      DB Reverse Fly - 12 reps (light weight)
      Unweighted BB Behind the Neck Thruster - 12 reps

#1  Every minute on the minute, do 3 reps of BB Push Press.
      Do a total of 10 sets.  Try to use the same weight for all 10 sets.

#2  This is continuous work. 
      In 7 minutes, do as many quality rounds as you can of:
     
      Handstand Pushup - 3 reps
      BB Deadlift - 5 reps
      Seated DB Press - 7 reps
      Pullup - 9 reps

3/3/15

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  Do 1 round of:

      American Kettlebell Swing - 50 reps
      Double Under - 75 reps
      Air Squat - 100 reps

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

      5 reps at 75% of back squat 1RM
      4 reps at 80%
      3 reps at 85%
      2 reps at 90%
      2 reps at 92%

      Rest between sets.  

#3  Do 1 round of:

      Air Squat - 100 reps
      Double Under - 75 reps
      American Kettlebell Swing - 50 reps

3/1/15

Warmup - With an unweighted BB, do 3 rounds of:
      Back Squat - 6 reps
      Standing Shoulder Press - 6 reps
      Front Squat - 6 reps
      Glean Grip Row - 12 reps

#1  Every minute, on the minute, do 3 reps of BB Clean Grip Deadlift
      Every minute, on the half-minute, do 6 pullups

      It looks like this:
      0:00 - Deadlift - 3 reps
      0:30 - Pullup - 6 reps
      1:00 - Deadlift - 3 reps
      1:30 - Pullup - 6 reps

      ...continuing this pattern until you have done 10 sets of each exercise.
      Your last set starts at 9 minutes and 30 seconds.

      Try to use a different grip for each set of pullups.  You can go wider, more
      narrow, overhand, underhand, alternating, or any other variation.  You can
      kip or do strict pullups, or some of both.

#2  Cable Row - This is 2 sets.  Both sets are the same.  One set looks like this:

      The goal is 8 reps, but do as many complete reps as you can, and then do
      2 partial reps.  Work hard on the partial reps.  Then immediately decrease
      the weight and go for 4 complete reps.  But again do as many complete reps
      as you can, then 2 more partial reps. 

      Rest between sets.