7/31/15

Warmup - Do 2 rounds of:
      Air Squat - 20 reps
      Cable Row - 15 reps
      Unweighted Behind the Neck BB Thruster - 10 reps

#1  BB Front Squat
      Do as many warmup sets and reps as you like.  The sets that count are:
      1 set x 4 reps at 65% of front squat 1RM
      1 set x 4 reps at 70%
      1 set x 4 reps at 75%
      1 set x 4 reps at 77.5%
      1 set x 4 reps at 80%

#2  Do one set every minute, on the minute.  Round 1 looks like this:
      0:00 - Pullup - 8 reps
      1:00 - 24" Box Jump - 10 reps
      2:00 - Hand Release Pushup - 12 reps
      3:00 - Goblet Squat - 14 reps

      For Round 2, add 2 reps to each exercise (10 pullups, 12 box jumps,
      14 pushups, and 16 goblet squats)

      Add 2 reps every round until you either fail to complete the required 
      number of reps before the start of the next minute, or you complete 
      5 rounds.  Round 2 start at 4 minutes.  Round 3 starts at 8 minutes, etc.

7/29/15

Warmup - With an unweighted BB, do 2 rounds of:
      Clean Grip Row - 12 reps
      Standing Shoulder Press - 12 reps
      Front Squat - 12 reps

#1  Strict Weighted Pullup
      5 sets x 3 reps
      Start with a light weight and work up to a 3 Rep Max

#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) Cable Row - 30 reps

7/28/15

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

#1  Hand Release Pushup
      Do a set every minute on the minute
      First set is 11 reps, then add 1 rep per minute
      You are done when you fail to complete the required number of reps
      before the start of the next minute, or you finish the set of 20 reps. 

#2  BB Floor Press
      1 set x 8 reps
      1 set x 6 reps
      1 set x 4 reps
      4 sets x 2 reps

      Start at 60% of your 1RM and then add weight by feel.

#3  Do two rounds of:
      BB Bench Press - 10 reps
      Goblet Squat - 20 reps
      Toes to Bar - 20 reps
      BB Bench Press (same weight you used for the 10 reps, and go to failure)

      Rest between rounds.  

7/26/15

Warmup - Do 2 rounds of:
      Air Squat - 15 reps
      Unweighted BB Push Press - 10 reps
      Unweighted BB Split Jerk - 5 reps

#1  BB Split Jerk
      5 sets x 2 reps - Start at 50% of your 1RM and try to add weight each set.

#2  Do 1 round of:

      Cable Row - 20 reps
      Goblet Squat - 25 reps
      Hand Release Pushup - 30 reps

      REST 1 minute
      DB Thruster - As many quality reps as you can in one minute
      REST 1 minute

      Cable Row - 20 reps
      Goblet Squat - 25 reps
      Hand Release Pushup - 30 reps

7/25/15

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  Do a set every minute, on the minute, for 20 total sets.

      For the first 10 sets (minutes 0-9):
      EVEN minutes - BB Clean + Split Jerk - 2 reps at 70% of clean 1RM
      ODD minutes - Unweighted BB Squat Jump - 7 reps

      For the last 10 minutes (minutes 10-19):
      EVEN minutes - BB Clean + Split Jerk - 1 rep at 80% of clean 1RM
      ODD minutes - Unweighted BB Squat Jump - 5 reps

      For the clean and jerks at 70%, reset your start position for the second rep.
      Not touch and go.

#2  BB Back Squat 
      Do as many warmup sets and reps as you like.
      The sets that count are 3 sets x 6 reps at 75% of back squat 1RM

7/23/15

Warmup - Do 2 rounds of:
      Air Squat - 20 reps
      Cable Row - 20 reps (light weight)

#1  BB Deadlift
      5 sets x 3 reps
      Normal tempo on the way up.  5 seconds on the way down.
      The first set that counts is 80% of your clean 1RM, and then add
      weight by feel.

#2  Do 4 rounds of:

      Strict Weighted Pullup - 5 reps
      DB Thruster - 10 reps
      REST 30 seconds
      BB Row - 5 reps
      18" Squat Box Jump - 10 reps
      REST 30 seconds

7/22/15

Warmup - At a comfortable pace, do 2 rounds of:
      Air Squat - 15 reps
      BB Bench Press - 10 reps (no pause, 50% of 1RM)
      Unweighted BB Thruster - 5 reps (PAUSE at the top for 2 sec)

#1  BB Bench Press with BANDS (1.5 REP)
      6 sets x 3 reps

      Start light and add weight by feel.

#2  Do 1 round of:
      DB Bench Press - 40 reps
      REST - 40 seconds
      24" Box Jump - 40 reps
      REST - 40 seconds
      Hand Release Pushup - 40 reps
      REST - 40 seconds
      Double Under - 40 reps
      REST - 40 seconds
      Medicine Ball Wall Ball - 40 reps to a 10' target

      You can break up the sets into smaller chunks.  Just try to work quickly
      to complete all 40 reps.

#3  BB Bench Press with a 2 second PAUSE at the bottom of each rep
      Set 1 - Go to failure with 70% of 1RM
      Rest as needed
      Set 2 - Go to failure with 60% of 1RM

7/20/15

Warmup - At a comfortable pace, do 2 rounds of:
      Pushup - 15 reps (not hand release)
      Cable Row - 15 reps (light weight)
      Unweighted BB Behind the Neck Thruster - 15 reps

#1  BB Power Jerk
      1 set x 5 reps
      1 set x 4 reps
      1 set x 3 reps
      1 set x 2 reps
      3 sets x 1 rep

      Start with 65% of your standing shoulder press 1RM for the first set,
      and then add weight by feel.

#2  Do 3 rounds of:
      Air Squat - 25 reps
      Hand Release Pushup - 20 reps
      DB Lateral Raise - 15 reps
      Toes to Bar - 10 reps
      REST - 1 minute
      BB Push Press - 5 reps
      REST - 1 minute 

7/19/15

Warmup - Do 3 rounds of:
      Pullup - 5 reps
      Pushup - 10 reps
      Air Squat - 15 reps

#1  BB Back Squat
      Do as many warmup reps and sets as you like.  The sets that count are:
      3 sets x 8 reps at 70% of back squat 1RM

#2  Do 7 rounds of:
      Clean Grip BB Deadlift - 5 reps at 80% of clean 1RM (perfect posture)
      Med Ball Wall Ball - 9 reps to a 10' target
      REST 30 seconds

7/17/15

Warmup - With an unweighted BB, do 2 rounds of:
      Standing Shoulder Press - 10 reps
      Front Squat - 10 reps
      Clean Grip Row - 20 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 for each set.  

#2  Start a timer.  This is 3 rounds.  Round 1 looks like this:
      0:00 - Strict Unweighted Pullup - 20 seconds
      1:00 - Close Grip Pushup (tips of thumbs about 2" apart) - 30 seconds
      2:00 - DB Row - 40 seconds (20 sec per side)
      3:00 - 24" Box Jump - 50 seconds

      Round 2 starts at 4:00.  Round 3 starts at 8:00.
      For each exercise, do as many quality reps as you can in the specified time.

7/16/15

Warmup - Do 1 round of:
      Air Squat - 20 reps
      Pushup - 20 reps (not hand release)
      Unweighted BB Row - 20 reps
      Back Squat - 20 reps

#1  BB Bench Press
      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 negatives, take 10 seconds to lower the weight and then have a
      spotter help you rerack it.

#2  This is 6 rounds.
      Hand Release Pushup              20-18-16-14-12-10 reps
      Double Under                           20 reps each round
      BB Bench Press (no pause)      2-4-6-8-10-12 reps

      REST one minute between rounds.  
      Try to use the same weight for all 6 sets of bench press.

7/14/15

Warmup - Do 2 rounds of:
      Air Squat - 20 reps
      DB Reverse Fly - 15 reps
      Standing Unweighted BB Shoulder Press - 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

#2  This is continuous work.
      Seated DB Shoulder Press      13-11-9-7-5-3 reps
      Toes to Bar                                3-5-7-9-11-13 reps

      Do 15 reps of shoulder press, then 5 toes to bar, then 13 reps of shoulder press,
      then 7 toes to bar, etc. until you complete all reps

7/13/15

I will be out of the country for the next 9 days with limited internet, so I am posting several workouts ahead.

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

#1  Power Clean + Front Squat + Push Press
      5 sets of 2 + 2 + 2
      (2 power cleans + 2 front squats + 2 push presses)
      Start with a light weight and then add weight by feel.  

#2  Every minute, on the minute, do 3 reps of BB Clean Grip Deadlift
      When you are not doing deadlifts, do:
      Prisoner Squat - 60 reps
      American Kettlebell Swing - 40 reps
      Burpee - 20 reps

      Weight for deadlift is 100% of clean 1RM.
      Finish all the prisoner squats before you move on to the swings, then finish
      all the swings before you move on to the burpees.  You are done when you
      finish all 20 burpees.  

7/11/15

Warmup - Do 3 rounds of:
      Pullup - 5 reps
      Pushup - 10 reps (not hand release)
      Air Squat - 15 reps

#1  Clean Grip BB Row - 5 sets x 5 reps
      Start at 60% of your clean 1RM and add weight by feel.

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

#3  Double Unders
      Start a timer.  You have 5 minutes to hit a max set of UNBROKEN double
      unders (unbroken just means how many reps you can do in a row without
      messing up).

7/10/15

Warmup - Do 2 rounds of:
      DB Reverse Fly - 10 reps
      DB Bench Press - 10 reps
      Unweighted BB Back Squat - 10 reps
      Unweighted BB Standing Shoulder Press - 10 reps

#1  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 get 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 lbs and go to failure on the second
      set.  If you get 12 reps at 155 lbs, you would increase to 205 lbs for Set 2.

#2  Do 1 round of:
      DB Thruster - 20 reps
      EZ Curl Bar Nosebreaker - 20 reps
      Toes to Bar - 20 reps
      Hand Release Pushup - 40 reps
      REST - 2 minutes
      With a running timer, you have 4 minutes to run 400 meters and then do as
      many reps as you can of BB Rack Press at 60% of BB Bench 1RM

7/8/15

Warmup - Do 2 rounds of:
      Pushup - 12 reps (not hand release)
      DB Reverse Fly - 12 reps (light weight)
      Uweighted BB Behind the Neck Thruster - 12 reps

#1  BB Push Press - this is a 1 Rep Max
      Start with a light weight and then add by feel.  
      2 sets x 3 reps, 2 sets x 2 reps, and then single reps until you hit a 1RM

#2  This is 4 rounds.
      Round 1 - Do A
      Round 2 - Do A and B
      Round 3 - Do A, B and C
      Round 4 - Do A, B, C and D

      A) Seated DB Shoulder Press - 12 reps
      B) BB Row - 16 reps
      C) Hand Release Pushup - 24 reps
      D) DB Lateral Raise - 48 reps

      Rest 1 minute between rounds.  

7/7/15

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

#1  BB Clean
      We are going for a 1 Rep Max here.
      4 reps at 50% of clean 1RM
      3 reps at 60%
      2 reps at 70%
      Then do singles at 75% and above, until you hit your 1 Rep Max.
      We will post results.

#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.  We will post results.

#3  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 for 45 seconds and move on to the next exercise.  Rest 45 seconds
      between rounds 1 and 2.  

7/5/15

Warmup - Do 1 round of:
      Air Squat - 25 reps
      Cable Row - 20 reps (light weight)
      Unweighted BB Back Squat - 15 reps
      Unweighted BB Push Press - 10 reps

#1  Strict Weighted Pullup - We are going for a 1 Rep Max
      Starting with a light weight, and then adding weight each set, do
      1 set x 4 reps, 1 set x 3 reps, 1 set x 2 reps, then as many sets of 1 rep as you
      need to reach a 1RM.  We will post results.

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

#3  Start a timer.
      At 0:00 - Prisoner Squat - 20 reps, then 15 reps of BB Row
      At 2:00 - Prisoner Squat - 22 reps, then 13 reps of BB Row
      At 4:00 - Prisoner Squat - 24 reps, then 11 reps of BB Row
      At 6:00 - Prisoner Squat - 26 reps, then 9 reps of BB Row
      At 8:00 - Prisoner Squat - 28 reps, then 7 reps of BB Row

      Results for pullup 1RM and max reps strict unweighted pullup:
      Scott Johnson - 130 lbs and 26 reps

7/4/15

Warmup - At a comfortable pace, do 2 rounds of:
      Air Squat - 15 reps
      Cable Row - 15 reps (light weight)
      Pushup - 15 reps (not hand release)

#1  BB Bench Press - We are going for a 1 Rep Max
      4 reps at 60% of bench press 1RM
      3 reps at 70%
      2 reps at 75%

      Do single reps at 80% and above, adding weight until you hit
      a 1 Rep Max.  We will post results.

#2  BB Front Squat - We are going for a 1 Rep Max
      4 reps at 60% of front squat 1RM
      3 reps at 70%
      2 reps at 75%

      Do single reps at 80% and above, adding weight until you hit
      a 1 Rep Max.  We will post results.

#3  In 8 minutes, do as many rounds as you can of:
      Hand Release Pushup      5-10-15-20....
      Goblet Squat                     5-10-15-20...

      Do 5 pushups, then 5 squats, then 10 pushups, then 10 squats, adding
      5 reps per round to each exercise until you hit the 8 minute time limit.

7/2/15

Warmup - Do 1 round of:
      Air Squat - 15 reps
      DB Reverse Fly - 15 reps (light weight)
      DB Lateral Raise - 15 reps (light weight)
      Then do:
      Standing BB Shoulder Press with BANDS and light Kettlebells - 3 sets x 5 reps
      PAUSE for 2 seconds at the top of each rep
      Kettlebells are hanging from the sleeves of the BB, just like the bench press warmup

#1  Standing BB Shoulder Press - We are going for a 1 Rep Max
      4 reps at 60% of shoulder press 1RM
      3 reps at 70%
      2 reps at 75%
      Do singles at 80% and above, until you hit a 1 Rep Max.
      We will post results.

#2  Do 3 rounds of:
      Medicine Ball Wall Ball - 12 reps to a 10' target
      Plate Front Raise - 15 reps
      Cable Row - 18 reps

      Rest between rounds. 

7/1/15

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

#1  BB Back Squat - We are going for a 1 Rep Max 
      1 set x 4 reps at 60%
      1 set x 3 reps at 70%
      1 set x 2 reps at 75%
      At 80% and above, all sets are 1 rep.  Keep adding weight until you hit 
      your 1 Rep Max.  We will post results.

#2  BB Power Clean + Power Jerk - 5 sets x 2 reps
      One set = 1 rep clean + jerk, reset, then 2nd rep clean + jerk)
      Start at 50% of your clean 1RM.  Add weight by feel, and work up to a
      heavy double.

#3  Do 1 set of:

      BB Thruster - 5 reps (2 second PAUSE at the TOP of each rep)
      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 Thruster - 5 reps (2 second PAUSE at the TOP of each rep)

      Results for BB Back Squat 1RM:
      Carlo Anguiano - 375 lbs
      Joe Richardson - 305 lbs