BACK          5/10/13

#1  3-Position Clean Grip Deadlift PLUS Hip Clean      3-3-3-3 reps

      There is a demo for this on the exercise demo page.  The bar stops at 3 different 
      positions during each rep.  PAUSE for 1 second as soon as the bar breaks contact
      with the ground (when the weights are about 1-3" off the ground), then PAUSE for
      1 second with the bar at knee height, then PAUSE for 1 second with the bar at the top
      of your quads.  Then do the hip clean.  Rest between sets.  Start with a weight you can
      easily manage and then add weight each set. 
      
#2  BB Row - 60 reps

      With a partner, take turns doing sets of 10 reps, until you have both completed 60 reps.
      Try to use the same weight for all 6 sets.  Your work:rest ratio should be 1:1.  Your only
      rest is when your partner is working.  

#3  Do 2 rounds of:

      Cable Row - 40 seconds
      REST - 20 seconds
      DB Thruster - 40 seconds
      REST - 20 seconds
      Kipping Pullup - 40 seconds
      REST - 20 seconds
      Double Under - 40 seconds
      REST - 20 seconds

      Your only rest between rounds is the 20 seconds after the double unders.  

CHEST          5/9/13

#1  Do 1 round of:

      BB Bench Press (no chest touch, no pause) - 10 reps
      Goblet Squat - 20 reps
      Toes to Bar - 10 reps
      BB Bench Press (no chest touch, no pause) - use the same weight again and go to 
            failure

      On the bench press, keep the bar about 1-3" off your chest at the bottom of each rep.

#2  BB Bench Press WITH BANDS      2-2-2-2 reps

      5 seconds on the eccentric (lowering) phase and then move the bar as quickly as you 
      can on the concentric (upward) phase.  Start with a weight you can easily manage and
      then try to increase weight each set.  Rest between sets.

#3  Do 1 round of:

      BB Bench Press with a 2 second PAUSE at the bottom of each rep - 8 reps
      REST - 45 seconds
      BB Bench Press with a 2 second PAUSE at the bottom of each rep - 6 reps
      REST - 45 seconds
      BB Bench Press with a 2 second PAUSE at the bottom of each rep - 4 reps

      Go as heavy as you can for each of the 3 sets.

#4  Do 1 round of: (same as #1 except for number of reps for bench press)

      BB Bench Press (no chest touch, no pause) - 6 reps
      Goblet Squat - 20 reps
      Toes to Bar - 10 reps
      BB Bench Press (no chest touch, no pause) - use the same weight again and go to 
            failure

      On the bench press, keep the bar about 1-3" off your chest at the bottom of each rep.  

#5  EZ Curl Bar Nosebreaker      15-15-15 reps

      Rest between sets.  
      

SHOULDERS          5/7/13

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

      Standing BB Shoulder Press - 10 reps
      Snatch Grip Behind the Neck Push Press - 10 reps
      Snatch Drop - 5 reps
      Overhead Squat - 5 reps

      Rest about a minute between rounds.

#1  Standing BB Shoulder Press     

      Start a timer.  At the start of the first minute, do 5 reps.  At the start of the second
      minute, do 6 reps.  Continue to add 1 rep per minute until you fail to complete the
      required number of reps before the start of the next minute.  You can rerack the
      weight as often as you like.  You don't have to do an unbroken set each minute. 
      Recommended load is 65% of your standing shoulder press 1 Rep Max. 

#2  Do 2 rounds of:

      DB Reverse Fly - 15 reps
      BB Push Press - 10 reps
      Partner Wheelbarrow - 25 meters

      Rest between rounds. 

#3  BB Thruster - 20 reps

      Go as heavy as you can with good posture and technique. 

LEGS          5/6/13

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

      Back Squat (no pause) - 5 reps
      Front Squat (no pause) - 5 reps
      Standing Shoulder Press - 5 reps
      Hang Clean - 5 reps
      Split Jerk - 5 reps

      Rest about a minute between rounds.

#1  BB Squat Clean with a 3 second PAUSE in the bottom position of each rep   3-3-3-3 reps

      Reset your start position after each rep.  Don't do touch and go reps.  The pause is after
      the catch, when you are essentially in the bottom position of a front squat.  Recommended
      loads for the 4 sets are 65%, 70%, 75%, and 80% of your squat clean 1RM.  Feel free to
      go lighter in order to maintain good posture and good technique.  Rest between sets.

#2  BB Back Squat

      Set 1 - With 65% of your 1 Rep Max, do as many reps as you can in 1 minute
      Set 2 - With 55% of your 1 Rep Max, do as many reps as you can in 1 minute

      Rest between sets. 

#3  Run 800 meters, on the 50 meter course, in less than 3 minutes and 45 seconds
      REST - one minute
      Air Squat - 125 reps

BACK          5/4/13

#1  BB Row

      Every minute, on the minute, do 6 reps.  Do 10 total sets.  Try to use the same weight
      for all 10 sets.

#2  Strict Pullups

      Start a timer.  At the start of the first minute, do 5 pullups.  At the start of the second
      minute, do 6 pullups.  Continue to add 1 strict pullup per minute until you fail to
      complete the required number of reps before the start of the next minute.  (Feel free to
      adjust the number of reps for round 1 if you need to.  Start at 1 rep, start at 20 reps, or
      anywhere in between. Just make it challenging and start at a number that allows you to
      get through several rounds before failing.) 

#3  Do 10 rounds of:
   
      DB Reverse Fly - 20 seconds
      REST - 10 seconds

#4  Do 1 round of:

      BB Deadlift - 25 reps
      Cable Row - 35 reps
      Jump Squat - 45 reps

CHEST          5/3/13

#1  BB Bench Press WITH BANDS for SPEED (no pause)

      Every 45 seconds, do 3 reps.  You will do 8 sets.  Use the same weight for all sets. 
      Go 10 lbs heavier than the weight you used on 4/21.  On 4/9, I used 32% of my 1RM 
      on the bar.  On 4/21 I used 36% of my 1RM.  Any heavier than that and I couldn't 
      generate enough speed on the bar for all sets.  For this workout I plan to use 40%
      of my 1RM.  

#2  You have 3 minutes to establish an 8 Rep Max for BB Incline Bench Press (no pause)
      We will post our results.

#3  This is 3 rounds.

      Round 1: Exercise A-5 reps, B-5 reps, C-10 reps, D-15 reps, E-15 reps
      Round 2: Exercise A-10 reps, B-10 reps, C-15 reps, D-20 reps, E-20 reps
      Round 3: Exercise A-15 reps, B-15 reps, C-20 reps, D-25 reps, E-25 reps

      A) BB Thruster          
      B) BB Bench Press with a 2 second PAUSE at the bottom of each rep       
      C) Toes To Bar          
      D) DB Lateral Raise          
      E) Hand Release Pushup
     
      Rest between rounds.

      Results for the 3 minutes to establish a BB Incline 8 Rep Max:
      Carlo Anguiano - 205 lbs
      Don Starr - 135 lbs
      Scott Johnson - 175 lbs
      Troy Etheredge - 205 lbs
      Rob Tijerina - 205 lbs
      Jason Bryant - 190 lbs

SHOULDERS          5/1/13

#1  5-10-5 Shuttle - 10 reps (there is a demo of this on the exercise demo page)

      Your effort level for the 8 reps is:  60% for rep 1, 70% for rep 2, 80% for rep 3,
      90% for reps 4-6, and 100% for reps 6-10.  For the last 4 reps, race against a training
      partner.  You will start face to face in a 3 point stance, and then on "Go" you will
      both run in opposite directions.  It is a race, but please be careful on the turns.

#2  Every minute, on the minute, run 100 meters in less than 20 seconds.  Do 5 total reps.

#3  Do 3 rounds of:

      DB Waiter's Walk - 50 meters 
      Seated DB Shoulder Press - 15 reps
      BB Sumo High Pull - 10 reps
      BB Push Press with a 2 second PAUSE at the top of each rep - 5 reps

      Rest 2 minutes between rounds.  For the DB Waiter's Walk, hold a DB in each hand.
      Walk 25 meters with one hand overhead, and then switch hands for the next 25 meters.