CHEST - 10/12/13

Warmup - At a comfortable pace, do 4 rounds of:
      Pushup (1.5 REP) - 5 reps
      Goblet Squat - 15 reps
      BB Bench Press - R1 - 7 reps @ 145 lbs, R2 - 5 reps @ 165 lbs, 
                  R3 - 3 reps @ 185 lbs, R4 - 1 rep @ 205 lbs

#1  BB Bench Press (no pause)

      Set 1 - 225 lbs to failure (NFL Combine Style)

      Set 2 - If you complete 10 or more reps on Set 1, add 50 lbs and go to failure.
                  If you complete less than 10 reps on Set 1, subtract 50 lbs and go to failure.

      Rest between sets.  We will post our results.

#2  On the 50 meter course, run 200 meters for time.  We will post our results.

      This is just one rep.  Before you run the 200 meters, do 7 submaximal sprints.  The 
      distance for the submax sprints is 25 meters.  Your effort level for the 7 reps is:
      50% for rep 1, 60% for rep 2, 70% for rep 3, 80% for rep 4, and then 90%
      for reps 5-7.  

#3  This is 4 rounds:

      Hand Release Pushup - 18 reps
      EZ Curl Bar Nosebreaker - 12 reps
      REST - 1 minute
      BB Bench Press (2 second PAUSE at the bottom of each rep) - 6 reps

      Rest between rounds.

      Results for 225 Max Reps and 200 meter run:
      Scott Johnson - 2 reps at 225 lbs and 10 reps at 175 lbs - 36.3 seconds
      Don Starr - 37.1 seconds
      Quinn Tiemann - 40.2 seconds
      Jerry Ronquillo - 36.3 seconds

SHOULDERS - 10/10/13

Warmup - At a comfortable pace, do 5 rounds of:
      Air Squat - 10 reps
      Sprint - 25 meters

      Effort level for the sprints is:  50% for R1, 60% for R2, 70% for R3, 
      80% for R4, and 90% for R5

#1  On the 50 meter course, sprint 100 meters for time.  Do 2 reps.  
      Rest between reps, and we will record our best time.

#2  BB Split Jerk      3-3-2-2-1-1 rep  (see video at bottom of post)

      Rest between sets.  Load for the six sets is 60%, 60%, 70%, 70%, 75%, 75%
      of your Split Jerk 1RM.

#3  Do 1 round of:

      BB Push Press (PAUSE 2 seconds at the top of each rep) - 10 reps
      Jump Squat - 20 reps
      DB Lateral Raise - 30 reps
      Double Under - 40 reps
      REST - 90 seconds
      Double Under - 40 reps
      DB Lateral Raise - 30 reps
      Jump Squat - 20 reps
      BB Push Press (PAUSE 2 seconds at the top of each rep) - 10 reps

Results for 100 meter sprint:
      Rob Tijerina - 15.54 seconds
      Scott Johnson - 15.81 seconds

LEGS - 10/9/13

Warmup - At a comfortable pace, do 3 rounds of:
      BB Front Squat (no pause) - 5 reps
      BB Push Press - 5 reps
      BB Back Squat (no pause) - 5 reps
      Behind the Neck Clean Grip Push Press - 5 reps

      Use just the bar for the 1st round, then 65 lbs for the 2nd round, then
      85 lbs for the 3rd round.

#1  BB Front Squat      1-1-1-1-1-1 rep

      We are looking for a 1 Rep Max here.  Start with a weight you can easily
      manage and then add weight each set.  We will post our results.

#2  On the 50 meter course, run 800 meters for time.  We will post our results.

#3  On EVEN minutes, do 4 reps of BB Back Squat (no pause) @ 60% of 1RM
      On ODD minutes, do 12 reps of American Kettlebell Swing.

      When you are not doing squats or KB swings, you are doing burpees.  #3 is
      is over when you complete 40 burpees.  

Results for Front Squat 1RM and 800 meter run:
      Don Starr - 195 lbs and 3:20
      Rob Tijerina - 245 lbs and 3:12
      Scott Johnson - 245 lbs and 3:04
      Quinn Tiemann - 225 lbs and 3:40

BACK - 10/7/13

Warmup - Do 3 rounds of:
      BB Hang Clean and Jerk (unweighted BB) - 3 reps
      Kipping Pullup - 6 reps
      Pushup (not hand release) - 9 reps
      Air Squat - 12 reps
      
#1  Standing Broad Jump - Best of 4 attempts

      Do some practice jumps at a low to moderate intensity before you start #1.
      From a stationary start, jump with both feet and land with both feet.  We will
      post results.

#2  BB Deadlift - 10 reps

      We are looking for a PERFECT POSTURE 10 Rep Max.  And don't just dive  
      into the 10RM set.  Do a few reps at about 80%, 85%, 90%, and then 95% 
      of your projected 10RM before your max effort set.  We will post results.

#3  This is 5 rounds

      Round 1 - Do A, B, C, D, and E
      Round 2 - Do B, C, D, and E
      Round 3 - Do C, D, and E
      Round 4 - Do D and E
      Round 5 - Do E

      Rest 2 minutes between rounds.

      A - Kipping Pullup - 25 reps
      B - Air Squat - 20 reps
      BB Row - 15 reps
      Burpee - 10 reps
      BB Clean - 5 reps

      Don't go very heavy on the cleans.  Use a weight that allows you to maintain 
      your posture and technique throughout the five rounds.  

Results for standing broad jump and 10RM deadlift:
Rob Tijerina - 8' 2", 300 lbs
Quinn Tiemann - 7' 1", 205 lbs
Jason Bryant - 295 lbs
Nicole Roberts - 6' 9.5", 175 lbs

CHEST - 10/6/13

Warmup - At a comfortable pace, do 2 rounds of:
      Pullup - 5 reps
      Close Grip Pushup (thumbs 2" apart) - 10 reps
      BB Hip Clean (unweighted bar) - 5 reps
      BB Standing Shoulder Press (unweighted bar) - 10 reps

#1  BB Bench Press      1-1-1-1-1-1 rep

      We are going for a 1 Rep Max here.  Start with a weight you can easily manage
      and then add weight each set.  Rest between sets.  We will post results.

#2  Do 3 rounds of:

      BB Hang Clean - 5 reps
      BB Standing Shoulder Press - 5 reps
      BB Front Squat - 5 reps
      Hand Release Pushup - 20 reps

      Do the first 3 exercises without setting the bar down.  Rest between rounds.

#3  BB Floor Press      10-5-15 reps

      Rest between sets.  The bar should come to a complete stop at the bottom of each rep.  

Results for BB Bench Press 1RM:
Rob Tijerina - 275 lbs
Quinn Tiemann - 205 lbs
Jason Bryant - 275 lbs
Nicole Roberts - 115 lbs
Don Starr - 205 lbs

SHOULDERS - 10/4/13

Warmup - With an unweighted BB, at a comfortable pace, do 2 rounds of:
      Standing Shoulder Press (no pause) - 5 reps
      Front Squat (no pause) - 5 reps
      Behind the Neck Standing Shoulder Press (PAUSE 3 sec at top of each rep) - 5 reps
      Back Squat (PAUSE 3 sec at bottom of each rep) - 5 reps

#1  Standing BB Shoulder Press      1-1-1-1-1-1 rep

      We are going for a 1 Rep Max here.  Start with a weight you can easily
      manage and then try to add weight each set.  Rest between sets.  We will
      post our results.

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

      DB Lateral Raise - 25 reps
      Jump Squat - 15 reps
      BB Power Jerk - 5 reps
      Run 200 meters

Results for standing BB Shoulder Press:
Jason Bryant - 185 lbs
Don Starr - 150 lbs

LEGS - 10/3/13

Warmup - With an unweighted BB, at a comfortable pace, do 2 rounds of:
      Back Squat (no pause) - 10 reps
      Behind the Neck, Clean Grip Shoulder Press - 10 reps
      Overhead Squat - 5 reps
      Hang Clean - 5 reps

#1  BB Back Squat      1-1-1-1-1-1 rep

      We are going for a 1 Rep Max here.  Start with a weight you can easily manage
      and then add weight each set.  Rest between sets.  We will post our results.

#2  Every EVEN minute, do 3 reps of BB Clean.
      Every ODD minute, do 6 reps of BB Front Squat

      Do 8 total sets (4 sets of cleans and 4 sets of front squat).

#3  In 6 minutes, do as many rounds as you can of:

      Double Under - 18 reps
      Air Squat - 12 reps
      Burpee - 6 reps

Results for BB Back Squat 1RM:
      Troy Etheredge - 275 lbs
      Rob Tijerina - 275 lbs
      Don Starr - 235 lbs
      Justin Slusher - 385 lbs
      Jason Bryant - 360 lbs
      Nicole Roberts - 185 lbs