SHOULDERS          3/20/13

As part of your warmup, with an unweighted barbell, do 2 rounds of:

      Standing Shoulder Press - 5 reps
      Push Press - 5 reps
      Split Jerk - 5 reps
      Snatch Grip Push Press - 5 reps
      Snatch Drop - 5 reps
      Overhead Squat (NO pause) - 5 reps

      Rest about 1 minute between rounds.

#1  Depth Jump with Lateral Movement - 12 reps

      a) Step off an 18" box or tire.
      b) Land with both feet.  Have a partner, standing in front of you, point to
      the left or right just before you land.
      c) Immediately upon landing, sprint 12.5 meters in the direction your partner
      is pointing.

      Walk back to the box or tire after each rep, and do the next rep.  Be as explosive
      as possible with each rep.

#2  Do 3 rounds of:

      BB Overhead Squat (NO pause) - 5 reps (as heavy as you can with good technique)
      Plate Front Raise - 10 reps
      DB Push Press - 15 reps
      Hand Release Pushup - 20 reps
      DB Lateral Raise - 25 reps
      Jump Squat - 30 reps
     
      Rest between rounds. 

     

LEGS          3/19/13

#1  BB Squat

      Start a timer:
      When you start the timer, and also at 1:00, 2:00, 3:00, and 4:00 minutes, 
      do 2 reps with a 2 second PAUSE at the bottom of each rep.
      When the timer hits 5:00, do as many reps (NO pause) as you can in one minute.
     
      The load is 70% of your 1RM, for ALL sets.  

#2  Do 2 rounds of:

      BB Hang Clean - 5 reps
      BB Push Press - 5 reps
      BB Front Squat - 5 reps (NO pause)
      Pushup (1.5 REP) - 10 reps (there is no hand release)

      Rest between rounds.  Try to complete the first 3 exercises without setting the 
      bar down.  

#3  Do 2 rounds of:

      Burpee Pullup - 15 reps
      Run 200 meters in less than 40 seconds
      BB Deadlift - 10 reps at 70% of your deadlift 1RM

      Rest between rounds.  
      

BACK          3/17/13

#1  BB Deadlift (NO TOUCH)  4-4-4-4 reps

      Keep the BB from touching the floor at the bottom of each rep.  Try to keep the
      bar about 1-3" off the floor at the bottom.  5 SECONDS to lower the weight, and
      then 1 SECOND on the way up.  Start with a lighter weight and then ADD
      WEIGHT EACH SET.  Each rep starts and finishes at the TOP position.
      Rest between sets. 

#2  Do 1 round of:

      Strict Weighted Pullup to Failure (recommended weight is 40 lbs)
      Suicide on the 50 meter course - 1 rep
      Strict Weighted Pullup to Failure (recommended weight is 20 lbs)
      24" Box Jump - 20 reps
      Strict Unweighted Pullup to Failure

#3  BB Row      1-2-3-4-5-6-7-8-9-10 reps
      Burpee       10-9-8-7-6-5-4-3-2-1 rep

      #3 is continuous work.  Do 1 rep of BB Row, then 10 burpees, then 2 reps of
      BB Row, then 9 burpees, etc.
      Recommended weight for BB Row is 135 lbs.

CHEST          3/16/13

#1  BB Bench Press WITH BANDS (no pause)      3-3-3-3-3 reps

      Start with a weight you can easily manage and then add weight each set.
      There is a tab at the top of the home page that gives an explanation of the bands
      and how to set them up for bench press.  This is the first time we have used the
      bands, so be careful and use a spotter!

#2  Start a timer:

      When you start the timer - do 20 burpees and 6 reps of Standing BB Shoulder Press 
      At 2:00 minutes - do 20 hand release pushups and 6 reps of BB Push Press 
      At 4:00 minutes - do 20 DB Incline Presses and 3 reps of BB Split Jerk 

      Try to use the same weight on the barbell for all 3 exercises.  
      The faster you work, the more time you will have to rest before the start of the next
      even minute.  

#3  BB Bench Press with a 2 second PAUSE at the bottom of each rep - 10 reps

      This is one set.  10 reps is your target, but keep doing reps until you fail.  

#4  Do 2 rounds of:

      BB Incline Bench Press (no pause and no chest touch) - 8 reps
      Run 100 meters in less than 20 seconds
      DB Stability Ball Alternating Chest Press - 16 reps

      Rest between rounds.  

      

SHOULDERS          3/14/13

#1  Every minute, on the minute, for 5 sets, do:

      BB Push Press - 8 reps

      Try to use the same weight for all 5 sets.

#2  Standing BB Shoulder Press      7-5-3 reps

      PAUSE for 2 seconds at the BOTTOM and the TOP of each rep.
      Rest between sets.

#3  Do 2 rounds of:

      BB Thruster - 1 minute
      DB Lateral Raise - 1 minute
      Squat Box Jump (18" box) - 1 minute 
      DB Reverse Fly - 1 minute
      Plate Pull - 80 feet

      Rest between rounds.  For the squat box jump, go into a full squat at the bottom
      of each rep, and then in one motion, come up out of the squat and jump onto the
      box.  

LEGS          3/13/13

As part of your warmup, with an unweighted BB, do 2 rounds of:

      Snatch Grip Romanian Deadlift - 5 reps
      Hang Muscle Snatch - 5 reps
      Snatch Grip Push Press - 5 reps
      Overhead Squat - 5 reps
      Front Squat (change to a clean grip) - 5 reps
      Hip Clean - 5 reps

      Rest about a minute between rounds.

#1  BB Clean (with a 2 second pause at the bottom of the rep) and Jerk      1-1-1-1-1 rep

      Start with 70% of your clean and jerk 1RM, and then try to increase weight each set.
      Rest between sets.  

#2  BB Squat      15-10-5 reps

      Rest between sets.  

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

      Clean Grip Deadlift - 5 reps
      Front Squat - 5 reps
      Kipping Pullup - 10 reps
      BB Sumo High Pull - 10 reps
      Hand Release Pushup - 15 reps
      Air Squat - 15 reps

      Use the same bar and same weight for the deadlift and front squat.

      
      

      

BACK          3/11/13

#1  Do 3 rounds of:

      Burpee Broad Jump - 25 meters
      High Knee Power Skip - 25 meters
      Sprint - 50 meters

      Rest between rounds.  For the sprint, go at 80% effort for R1, 90% for R2, and
      100% for R3.

#2  Every minute, on the minute, for 8 sets, do:

      BB Row - 4 reps

      Go as heavy as you can.  Try to use the same weight for all eight sets. 

#3  Do 3 rounds of:

      Cable Row
      DB Reverse Fly
      REST 60 SECONDS
      Strict Pullup
      Toes to Bar

      For Round 1, do 12 reps per exercise.
      For Round 2, do 16 reps per exercise.
      For Round 3, do 20 reps per exercise.

      You may have to break the strict pullups and toes to bar into multiple sets,
      especially for Rounds 2 and 3. 
      Rest between rounds.