4/11/14

Warmup - At a comfortable pace, do 4 rounds of:
      Pullup - 5 reps
      Pushup (not hand release) - 10 reps
      Air Squat - 15 reps

#1  BB 3-Position Clean Grip Deadlift      5 sets x 5 reps

      Load for Set 1 - 70%, Set 2 - 80%, Set 3 - 90%, then go by feel for Sets 4 and 5.
      Loads are based on a percentage of BB Clean 1RM.  
      Rest between sets.  For the 3-position deadlift, you will PAUSE for 1 second 
      as soon the weight separates from the floor, then PAUSE for 1 second when the BB is 
      just above the knee, and then stand all the way up with the weight.  Lower the weight
      at a normal pace.  Reset your starting position for each rep.

#2  In 10 minutes do as many quality rounds as you can of:

      BB Row 
      BB Push Press
      Cable Row
      24" Box Jump

      For the first round, do 8 reps of each exercise.  For the second round, do 10 reps
      per exercise.  Keep adding 2 reps per round to each exercise until you reach the 
      10 minute time limit.  This is continuous work.    

4/10/14

Warmup - At a comfortable pace, do:
      Air Squat - 2 sets x 15 reps
      Unweighted BB Squat - 1 set x 15 reps
      BB Back Squat - 1 set x 10 reps (50% of 1RM)

#1  BB Back Squat      3 sets x 5 reps (5 second PAUSE at the bottom of each rep)

      Load for the 3 sets is 57%, 62% and then 67% of back squat 1RM

#2  BB Floor Press

      Do as many warmup sets and reps as you like, then do one set of 5 reps at 65% of 
      your BB Bench Press 1RM.  Continue to do sets of 5 reps, adding 10 lbs each set, 
      until you fail.  Rest between sets.

#3  Do 3 rounds of:

      BB Hang Clean - 5 reps
      Standing BB Shoulder Press - 5 reps
      BB Front Squat - 5 reps
      Pushup (1.5 Rep) - 10 reps

      Rest as needed between rounds.  

#4  BB Bench Press      1 set x 8 reps, then 1 set x 12 reps (2 second PAUSE at the

                                       bottom of each rep)

      This is two sets.  Go as heavy as you can for each set.  Rest between sets.

4/8/14

Warmup - At a comfortable pace, do 2 rounds of:
      DB Lateral Raise - 12 reps (light weight)
      Unweighted BB Snatch Grip Behind The Neck Push Press - 9 reps
      Unweighted BB Overhead Squat - 6 reps (3 second PAUSE at bottom of each rep)

#1  Standing BB Shoulder Press

      Set 1 - 10 reps (you pick the weight)
      Set 2 - ADD 20 lbs to the weight you used for Set 1 and go to failure
      Set 3 - SUBTRACT 20 lbs from the weight you used for Set 1 and go to failure

      Rest between sets.

#2  Every EVEN minute, run 100 meters (50 meter course) in less than 20 seconds
      Every ODD minute, do 7 burpees

      Do 14 total sets, 7 sets of burpees and 7 reps of the 100 meter run.  

4/7/14

Warmup - At a comfortable pace, with an unweighted BB, do 2 rounds of:
      Front Squat - 5 reps (no pause)
      Push Press - 10 reps (lock out at the top of each rep)
      Back Squat - 5 reps (5 second PAUSE at the bottom of each rep)

#1  BB Back Squat      4 sets x 8 reps (no pause)

      Do as many warmup sets and reps as you like.  The 4 sets that count are all at
      65% of your back squat 1RM.  Rest between sets.

#2  BB Clean + Front Squat + Split Jerk

      Every minute, on the minute, do 1 rep of clean + 1 rep of front squat + 1 rep of
      split jerk.  Do 8 total reps.  Load is 65% of clean 1RM.  

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

      BB Thruster - 9 reps (lock out at the top of each rep)
      Toes to Bar - 12 reps
      Hand Release Pushup - 15 reps
      BB Row - 18 reps
      Suicide on the 50 meter course - 1 rep

      After the round, rest for 2 minutes, then do 1 more 6-minute round.  
      2 rounds total.  

4/5/14

Warmup - At a comfortable pace, with an unweighted BB, do 3 rounds of:
      Row - 10 reps
      Standing Shoulder Press - 10 reps
      Back Squat - 10 reps

#1  BB Deadlift - 10 reps

      We are looking for a perfect posture 10 Rep Max.   Do several reps at about
      80%, 85%, 90%, and then 95% of your projected 10RM before your max
      effort set.  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  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

      This is continuous work.  Do 1 rep of BB Row, then 10 burpees, then 2 reps of
      BB Row, then 9 burpees, then 3 reps of BB Row, etc.

      Results for BB Deadlift 10RM:
      
      Cavason Sutton - 265 lbs

4/4/14

Warmup - At a comfortable pace:
      Air Squat - 2 sets x 15 reps
      Unweighted BB Back Squat - 15 reps
      BB Back Squat - 10 reps (no pause, 40% of 1RM)
      BB Front Squat - 5 reps with a 5 second PAUSE at the bottom of each rep (40% of
            Front Squat 1RM)

#1  BB Front Squat      6 sets x 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.  Do as many warmup sets and reps as you like before you 
      start the 6 singles.  We will post our results.

#2  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

      Do as many warmup sets and reps as you like before you start Set 1.  And you can
      definitely use less weight than 225 lbs for Set 1.  As an example, if you do the
      first set with 155 and get 8 reps, you would drop to 105 and go to failure on the 
      second set.  If you get 12 reps at 155, you would increase to 205 lbs for Set 2.
      Rest between sets, and we will post our results.  

#3  Do 2 rounds of:

      BB Rack Press (60% of bench press 1RM)
      Hand Release Pushup
      Goblet Squat
      EZ Curl Bar Nosebreaker
      DB Incline Bench Press

      For each exercise, do as many quality reps as you can in 45 seconds, then rest for
      45 seconds, then move on to the next exercise.  Your only rest between rounds 1
      and 2 is the 45 seconds of rest after the DB Incline Bench Press.  

      Results for Front Squat 1RM and Bench Press:
      Cavason Sutton - front squat - 235 lbs, bench press - 225 lbs x 2 reps, 175 lbs x 10
      Scott Johnson - front squat - 265 lbs
      Don Starr - front squat - 195 lbs

4/2/14

Warmup - At a comfortable pace, do 3 rounds of:
      Behind the Neck BB Shoulder Press + Stretch - 5 reps (unweighted BB)
      Shoulder Rotations - 5 reps, rotate as far as you can in each direction, every rep
      Pullup Bar Swing - 5 reps

      There is a video of this warmup on the exercise demo page.  

#1  Standing BB Shoulder Press      6 sets x 1 rep

      We are going for a 1RM here.  Start with a weight you can easily manage and then
      add weight each rep.  Do as many warmup sets and reps as you like before you 
      start the 6 singles.  Rest between reps.  We will post our results.  

#2  Sprint 100 meters x 2 reps - for time

      Before you do the 100 meter sprints, run 25 meters x 6 reps.  The effort level for these
      6 warmup reps is:  50%, 60%, 70%, 80%, and then 90% for reps 5 and 6.
      We will post our best time out of the 2 timed reps.  

#3  Do 2 rounds of:

      DB Lateral Raise
      Cable Row
      Hand Release Pushup
      24" Box Jump
      DB Thruster

      For each exercise, do as many quality reps as you can in 40 seconds, then rest 20
      seconds, then start the next exercise.  Your only rest between round 1 and 2 is the
      20 seconds of rest after DB Thrusters.  

      Results for the shoulder Press 1RM and the 100 meter sprint on the 50m course:

      Rob Tijerina - 170 lbs and 15.65 seconds
      Scott Johnson - 155 lbs and 16.25 seconds
      Cavason Sutton - 145 lbs