4/22/14

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

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

      Do as many warmup sets and reps as you like.  The sets that count are: Set 1 - 57%,
      Set 2 - 62%, Set 3 - 67%, Set 4 - 72%, Set 5 - 77% (of back squat 1RM)

#2  BB Incline Bench Press      5 sets x 5 reps with 2 sec PAUSE at the bottom of each rep

      Start with a weight you can easily manage and then try to add weight each set.
      Rest between sets.

#3  Do 1 round of:

      BB Thruster - 15 reps (50% of front squat 1RM)
      EZ Curl Bar Nosebreaker - 15 reps
      Toes to Bar - 15 reps
      Hand Release Pushup - 30 reps
      Run 300 meters on the 50 meter course (in less than 1 minute and 15 seconds)
      REST - 2 minutes
      BB Rack Press - do as many quality reps as you can in 60 seconds (65% of bench 1RM)

4/20/14

Warmup - At a comfortable pace, do 3 rounds of:
      Pullup - 5 reps
      Standing BB Shoulder Press (unweighted BB) - 10 reps
      Air Squat - 15 reps

#1  Do 4 rounds of:

      BB Split Jerk - 3 reps
      BB Front Squat - 3 reps
      BB Push Press - 3 reps

      Start with a light weight for the first round, and then add weight each round.
      Rest between rounds.

#2  Do 1 round of:

      Hand Release Pushup - 30 reps
      DB Reverse Fly - 25 reps
      DB Lateral Raise - 20 reps
      American Kettlebell Swing - 15 reps
      Burpee - 10 reps

      REST - 1 minute

      Hand Release Pushup - 10 reps
      DB Reverse Fly - 15 Reps
      DB Lateral Raise - 20 reps
      American Kettlebell Swing - 25 reps
      Burpee - 30 reps

4/19/14

Warmup - Do 2 sets x 15 reps of Air Squat, then 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 with a 5 second PAUSE at the bottom of each rep

#1  BB Back Squat      5 sets x 4 reps

      Do as many warmup sets and reps as you like.  The 5 sets that count are all at
      75% of your back squat 1RM.

#2  BB Clean and Power Jerk

      1 set x 5 reps, 1 set x 4 reps, 1 set x 3 reps, 1 set x 2 reps, and 1 set x 1 rep

      Do as many warmup sets and reps as you like.  Then for the set of 5 reps, go
      with 55% of your clean 1RM.  Try to add weight each set after that.  These are
      NOT touch and go.  Reset your start position for every rep.  Rest between sets.

#3  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.
      d) Walk back to the box or tire after each rep and immediately do the next rep.

      Effort level for the 12 reps: rep 1 - 50%, rep 2 - 60%, rep 3 - 70%, rep 4 - 80%
      rep 5 - 90%, reps 6 through 12 - 100%

#4  In 8 minutes, do as many rounds as you can of:

      Burpee - 10 reps
      Toes to Bar - 10 reps
      DB Thruster - 15 reps
      Cable Row - 15 reps
      Hand Release Pushup - 20 reps
      Double Under - 20 reps

      This is continuous work.
      

4/17/14

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

#1  Cable Row - This is 2 sets.  Both sets are the same.  ONE set looks like this:

      The goal is 8 reps, but do as many complete reps as you can, and then do
      2 partial reps.  Work hard on the partial reps!!  Then immediately decrease
      the weight and go for 4 complete reps.  But again do as many complete reps as
      you can, then 2 more partial reps.

      Rest between sets.

#2  Start a timer.

      At 0:00 - Goblet Squat - 15 reps, then BB Row - 15 reps
      At 2:00 - Goblet Squat - 17 reps, then BB Row - 13 reps
      At 4:00 - Goblet Squat - 19 reps, then BB Row - 11 reps
      At 6:00 - Goblet Squat - 21 reps, then BB Row - 9 reps
      At 8:00 - Goblet Squat - 23 reps, then BB Row - 7 reps

4/16/14

Warmup - At a comfortable pace, do 2 rounds of:
      DB Reverse Fly - 10 reps
      DB Bench Press - 10 reps
      Unweighted BB Back Squat - 10 reps
      Unweighted Standing BB Shoulder Press - 10 reps

#1  BB Front Squat      4 sets x 4 reps with a 5 second PAUSE  at the bottom of each rep

      Do as many warmup sets and reps as you like.  The loads for the 4 sets that count are:
      set 1 - 57%, set 2 - 62%, set 3 - 67%, set 4 - 72% (of front squat 1RM)
      Rest between sets.

#2  BB Bench Press WITH BANDS      5 sets x 5 reps 

      There is a 2 second PAUSE at the bottom of each rep.  Start with a weight you can
      easily manage and then add weight each set.  Rest between sets.  

#3  Do 2 rounds of:

      Burpee - 60 seconds (as many quality reps as you can)
      REST - 60 seconds
      Sledgehammer VS Tire (vertical swing) - 60 seconds (30 sec of work per side)
      REST - 60 seconds
      Hand Release Pushup - 60 seconds (as many quality reps as you can)
      REST - 60 seconds
      American Kettlebell Swing - 60 seconds (as many quality reps as you can)
      REST - 60 seconds

      The only rest between round 1 and 2 is the 60 seconds after kettlebell swing.

4/14/14

Warmup - At a comfortable pace, do 2 rounds of:
      DB Reverse Fly - 10 reps
      DB Lateral Raise - 10 reps
      Air Squat - 10 reps
      Unweighted BB Thruster - 10 reps

#1  Standing BB Shoulder Press      1 set x 10 reps, 1 set x 7 reps, 1 set x 4 reps

      PAUSE for 2 seconds at the top of each rep.  Go as heavy as you can for each set.
      Rest between sets.

#2  Do 3 rounds of:

      BB Waiter's Walk - 50 meters
      Hand Release Pushup - 25 reps
      Pullup - 15 reps
      BB Back Squat - 5 reps
      BB Behind the Neck Push Press - 5 reps
      BB Front Squat - 5 reps
      BB Push Press - 5 reps

      Do the last 4 BB exercises without setting the bar down.  Rest between rounds.

4/13/14

Warmup - Do 30 reps of Air Squat, then at a comfortable pace, with an unweighted BB,
      do 3 rounds of:
      Front Squat - 5 reps
      Hip Clean - 5 reps
      Push Press - 5 reps
      Split Jerk - 5 reps

#1  BB Back Squat      4 sets x 6 reps 

      Do as many warmup sets and reps as you like, but the 4 sets that count are all at
      70% of your back squat 1RM.  Rest between sets.

#2  Do 6 rounds of:

      BB Hip Clean - 1 rep
      BB Hang Clean - 1 rep
      BB Clean (from the floor) - 1 rep

      Start with 50% of your clean 1RM, and then try to add weight each round.
      Rest between rounds.  

#3  Every EVEN minute, Goblet Squat
      Every ODD minute, do 5 reps of Clean Grip BB Deadlift

      You will do 5 sets of each exercise.  Ten total sets.
      For the Goblet Squat:
            Set 1 and 2 - do as many quality reps as you can in 30 seconds  
            Set 3 and 4 - do as many quality reps as you can in 40 seconds
            Set 5 - do as many quality reps as you can in 50 seconds

      For the deadlift, this is not touch and go.  Smooth and controlled.  Reset your
      starting position every rep.  Recommended load is 100% of your clean 1RM.