As part of your warmup, do: Standing BB Shoulder Press (unweighted BB) - 10 reps Standing BB Shoulder Press with BANDS and light kettlebells 5-5-5 reps PAUSE for 2 seconds at the bottom and top of each rep with the bands. (See the picture at the bottom of the workout for bands/kettlebell setup) Rest about a minute between sets.
#1 Do 5 rounds of:
BB Snatch Grip Push Press BB Overhead Squat
Rounds 1 + 2, do 3 reps of each, Rounds 3 + 4, do 2 reps of each Round 5, do 1 rep of each. Try to increase weight each round. Rest between rounds.
As part of your warmup, do: BB Front Squat (unweighted BB) - 15 reps BB Front Squat (with 50% of clean 1RM) - 10 reps BB Clean (these can be "touch and go," with 55% of clean 1RM) - 5 reps BB Clean (these can be "touch and go," with 60% of clean 1RM) - 5 reps Rest about a minute between sets. #1 BB Clean 1-1-1-1-1-1-1-1 rep Rest between sets. Load for the 8 sets, as a percentage of clean 1RM, is Set 1 - 65%, Set 2 - 70%, Set 3 - 65%, Set 4 - 75% Set 5 - 65%, Set 6 - 80%, Set 7 - 65%, Set 8 - 85% #2 BB Back Squat 9-7-5-3-1-3-5-7-9 reps Take turns with a partner. Your rest is when your partner is working, so your work:rest ratio should be about 1:1. Try to use the same weight for all sets. #3 This is 5 rounds. Each round is 2 minutes of work followed by 2 minutes of rest. Each 2 minutes of work is: BB Deadlift - 10 reps Jump Squats - 10 reps Double Unders - 20 reps Burpees (if/when you complete the double unders, do burpees until you hit the 2 minute time limit)
As part of your warmup, with an unweighted BB, do 2 rounds of: Squat with a 3 second PAUSE at the bottom of each rep - 5 reps Behind the Neck Shoulder Press - 10 reps Row - 15 reps
#1 Pullup 1-2-3-4-5-6-7-8-9-10 reps DB Thruster 10-9-8-7-6-5-4-3-2-1 rep
#1 is continuous work. Do 1 pullup, then 10 reps of DB Thruster, then 2 pullups, then 9 reps of DB Thruster, etc. You can kip on the pullups.
#2 BB Stand on the Band Deadlift 5-5-5-5 reps
There is a demo of this one on the exercise demo page. Start with a weight you can easily manage and then add weight each set. Rest between sets.
#3 In 10 minutes, do as many rounds as possible of:
BB Row - 5 reps Toes to Bar - 10 reps DB Reverse Fly - 15 reps Double Under - 20 reps
As part of your warmup, do 40 Air Squats, and then, at a comfortable pace, do 3 rounds of: BB Bench Press (50% of 1RM) - 8 reps BB Clean (50% of 1RM) - 4 reps #1 BB Bench Press WITH BANDS for SPEED (no pause) Every minute, on the minute, do 4 reps. This is for five total sets. Load on the bar is 35% of BB Bench Press 1RM. We want a quick, controlled downward phase, and then an EXPLOSIVE upward phase for all reps. #2 BB Incline Bench Press (no pause) All sets are 3 reps. Start with 60% of your FLAT BENCH 1RM. You will add 10 lbs each set, until you fail. Rest between sets. #3 Do 4 rounds of: EZ Curl Bar Nosebreaker - 12 reps Burpee - 9 reps BB Front Squat (pick it up from the floor, not the rack, and no pause) - 6 reps BB Bench Press with a 2 second PAUSE at the bottom of each rep - 3 reps REST - 90 seconds
As part of your warmup, do 3 rounds of: BB Front Squat BB Push Press Round 1 is 10 reps per exercise with an unweighted BB Round 2 is 8 reps per exercise with 75 lbs on the bar Round 3 is 6 reps per exercise with 105 lbs on the bar
#1 BB Split Jerk 3-3-2-2-1-1 rep
Start with 60% of your Split Jerk 1RM, or your best guess at your 1RM. Try to increase weight each set. Rest between sets.
#2 You will start a set every minute, on the minute (except for minute 8).
As part of your warmup, with an unweighted BB, 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 #1 BB Clean Every minute, on the minute, do 2 reps with 70% of your clean 1 Rep Max. Do 8 total sets. Reset your starting position after each rep (don't do "touch and go" reps) #2 BB Back Squat with a 2 second PAUSE at the bottom of each rep 3-3-3-3 reps Start with a weight you can easily manage and then add weight each set. Go as heavy as you can by the 4th set. Rest between sets. #3 In 15 minutes, do as many rounds as possible of: 24" Box Jump - 20 reps American Kettlebell Swing - 15 reps BB Overhead Squat - 5 reps Air Squat - 20 reps Hand Release Pushup - 15 reps BB Burpee - 5 reps Run 200 meters #3 is continuous work.
As part of your warmup, at a comfortable pace, do 2 rounds of: DB Reverse Fly - 15 reps BB Thruster (unweighted BB) - 15 reps Cable Row (light weight) - 15 reps
#1 Every minute, on the minute, do 5 reps of BB Row. Do 10 total sets. Try to use the same weight for all 10 sets.
As part of your warmup do 3 rounds of: Front Squat (unweighted BB) - 10 reps Push Press (unweighted BB) - 10 reps Pushup (not hand release) - 10 reps Rest a minute or so between rounds. #1 BB Bench Press WITH BANDS for SPEED (no pause) Every 30 seconds, do 3 reps. You will do 8 sets. Use the same weight for all sets. Load on the bar is 30% of your 1 Rep Max. We want a quick, controlled downward phase, and then an EXPLOSIVE upward phase for all reps. Your last set starts at 3 minutes and 30 seconds. #2 BB Rack Press 5-5-5-5-5 reps Load: Set 1 - 55% of 1RM, Set 2 - 60%, Sets 3, 4 + 5 - by feel Rest between sets. #3 Every minute, on the minute, sprint 50 meters - (10 total reps) Effort level: Rep 1 - 60%, Rep 2 - 70%, Rep 3 - 80%, Reps 4 + 5 - 90% Reps 6-10 - 100% #4 Do 3 rounds of: BB Ground to Overhead - 5 reps EZ Curl Bar Nosebreaker - 15 reps REST - 1 minute BB Bench Press (no touch) - 10 reps Rest between rounds. For the "no touch" bench press, keep the bar about 1-3" off your chest at the bottom of each rep.
As part of your warmup, with an unweighted BB, do 2 rounds of: Front Squat - 10 reps Push Press - 10 reps Hang Clean - 10 reps Then, with a 95 lb BB, do 1 round of: Front Squat - 5 reps Push Press - 5 reps Hang Clean - 5 reps #1 BB Clean 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. We will post our results. #2 Do 3 rounds of: American Kettlebell Swing - 45 seconds REST - 45 seconds BB Back Squat - 45 seconds REST - 45 seconds Toes to Bar - 45 seconds REST - 45 seconds Goblet Squat - 45 seconds Rest 3-5 minutes between rounds.
Results for the BB Clean 1 Rep Max: Carlo Anguiano - 225 lbs Troy Etheredge - 195 lbs Rob Tijerina - 205 lbs Scott Johnson - 205 lbs Jason Bryant - 225 lbs
As part of your warmup, with an unweighted barbell, do 2 rounds of: Clean Grip BB Row - 10 reps Hang Clean - 5 reps Front Squat - 5 reps Split Jerk - 5 reps Rest a minute or so between rounds. #1 Strict Weighted Pullup 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 increase weight each set. We will post our results. #2 Strict Unweighted Pullup - One set. Go to failure. We will post our results. #3 Do 1 round of: BB Row - 1 minute Rest - 1 minute BB Deadlift - 1 minute REST - 1 minute Cable Row - 1 minute #4 On the 50 meter course, run 800 meters for time. We will post our results. Results for the strict weighted pullup 1RM, strict unweighted pullup max reps, and the 800 meter run: Scott Johnson - 125 lbs, 30 reps, 3:28 Rob Tijerina - 100 lbs, 26 reps Don Starr - 50 lbs, 15 reps Jason Bryant - 50 lbs, 8 reps
As part of your warmup, at a comfortable pace, do 4 rounds of: BB Bench Press (no pause and light weight) - 5 reps BB Row (light weight) - 10 reps Air Squat - 15 reps #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 Start a timer. At 0:00 - 10 reps of BB Push Press At 1:00 - 15 Hand Release Pushups At 2:00 - 10 Burpees At 3:00 - 5 reps of BB Bench Press with a 2 second ISOMETRIC PAUSE each rep. Repeat this rotation 3 more times. So you are doing a set every minute, on the minute, for 16 total sets. Your last set will start at the 15 minute mark. For the isometric pause, keep the BB about 1-3" off your chest at the bottom of each rep, and hold for 2 seconds, before pressing the weight back up. Results for the 225 lbs to failure: Scott Johnson - 3 reps at 225, 10 reps at 175 Rob Tijerina - 5 reps at 225, 15 reps at 175 Troy Etheredge - 13 reps at 225, 2 reps at 275 Don Starr - 6 reps at 175, 19 reps at 135
As part of your warmup, with an unweighted BB, do 3 rounds of: Clean Grip, Behind the Neck Shoulder Press - 5 reps Snatch Grip, Behind the Neck Push Press - 5 reps Overhead Squat with a 2 second PAUSE at the bottom of each rep - 5 reps Rest about a minute between rounds. #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 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 REST - 45 seconds Results for BB Shoulder Press 1 Rep Max: Justin Slusher - 165 lbs Rob Tijerina - 165 lbs Troy Etheredge - 165 lbs Carlo Anguiano - 180 lbs Scott Johnson - 150 lbs Jason Bryant - 180 lbs
As part of your warmup, do: BB Thruster (unweighted BB) - 20 reps Rest about a minute BB Back Squat (40% of 1RM) with a 2 second PAUSE at the bottom - 10 reps Rest about a minute BB Back Squat (50% of 1RM) with a 2 second PAUSE at the bottom - 5 reps #1 BB Front Squat (no pause) 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 On the 50 meter course, run 400 meters for time. We will post our results. #3 This is 3 rounds. Round 1 - 30 reps per exercise Round 2 - 25 reps per exercise Round 3 - 20 reps per exercise American Kettlebell Swing Air Squat 24" Box Jump Double Under #3 is continuous work.
Results for the front squat and 400 meter run: Rob Tijerina - 235 lbs and 1:29.7 Scott Johnson - 235 lbs and 1:27.4 Don Starr - 190 lbs and 1:26.6 Carlo Anguiano - 275 lbs and 1:22.7 Troy Etheredge - 255 lbs and 1:16.3 Justin Slusher - 265 lbs and 1:47 Jason Bryant - 285 lbs
As part of your warmup, at a comfortable pace, do 3 rounds of: Air Squat - 20 reps Cable Row (light weight) - 15 reps Pushup (not hand release) - 10 reps Jump Squat - 5 reps Rest a minute or so between rounds. #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 our results. #2 BB Deadlift - 10 Reps We are looking for a perfect posture 10 Rep Max. Don't just dive into the 10RM set. I recommend a few reps at 80%, 85%, 90%, and 95% of your projected 10RM before your max effort set. We will post our results. #3 This is 3 rounds. For Round 1, the work: rest ratio is 60 seconds: 60 seconds For Round 2, the work: rest ratio is 45 seconds: 45 seconds For Round 3, the work: rest ratio is 30 seconds: 30 seconds BB Row REST Goblet Squat REST Kipping Pullup REST Box Jump REST Results for BB Deadlift 10RM and Standing Broad Jump: Scott Johnson - 275 lbs, 9' 0" Jason Bryant - 315 lbs, 7' 8"
As part of your warmup: Run 400 meters at a comfortable pace Then do 2 rounds of: DB Reverse Fly (light weight) - 10 reps DB Bench Press (light weight) - 15 reps Air Squat - 15 reps DB Thruster (light weight) - 10 reps Rest a minute or so between rounds. #1 BB Bench Press 1-1-1-1-1-1 rep We are going for a 1 Rep Max. Start with a weight you can easily manage and then increase the weight each set up to your 1RM. Rest between sets. We will post our results. #2 On the 50 meter course, run 200 meters for time. Before you run for time, do 5 reps of 25 meter sprints, at effort levels of 50%, 60%, 70%, 80%, and 90%. We will post our results. #3 Do 3 rounds of: BB Bench Press with a 2 second PAUSE - 5 reps BB Front Squat (no pause) - 10 reps Hand Release Pushup - 15 reps REST - 1 MINUTE Hand Release Pushup - 15 reps BB Front Squat (no pause) - 10 reps BB Bench Press with a 2 second PAUSE - 5 reps Rest between rounds.
Results for BB Bench Press and 200 meter run: Don Starr - 200 lbs and 35.1 seconds Scott Johnson - 250 lbs and 34.9 seconds Troy Etheredge - 300 lbs and 32.0 seconds Carlo Anguiano - 285 lbs Jason Bryant - 245 lbs
As part of your warmup, do 2 rounds of: Pullup - 5 reps Pushup (not hand release) - 10 reps BB Push Press (unweighted BB) - 15 reps Air Squat - 20 reps
Rest a minute or so between rounds.
#1 Do 3 rounds of:
Behind the Neck BB Split Jerk - 1 rep Standard Split Jerk - 2 reps
Rest between rounds. Go somewhat light. Don't go heavier than 70% of your split jerk 1 Rep Max.
#2 Sprint 100 meters on the 50 meter course - 6 reps
Effort level for each rep is: Rep 1 - 60%, Rep 2 - 70%, Rep 3 - 80%, Rep 4 - 90%, Reps 5 + 6 - 100%. We will record our times for reps 5 + 6, and then post our best time. Rest between reps.
#3 Do 3 rounds of:
BB Waiter's Walk - 50 meters Medicine Ball Wall Ball - 25 reps Toes to Bar - 15 reps DB Lateral Raise - 25 reps Seated DB Shoulder Press - 15 reps
Rest between rounds. Results for the 100 meter sprint on the 50 meter course: Troy Etheredge - 14.4 seconds Scott Johnson - 15.5 seconds
As part of your warmup, with an unweighted BB, do 2 rounds of: Back Squat - 10 reps Clean Grip Behind the Neck Shoulder Press - 10 reps Overhead Squat - 5 reps Hang Clean - 5 reps Rest a minute or so between rounds. #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 increase weight each set. Rest between sets. We will post our results. #2 Every EVEN minute, do 5 reps of BB Ground to Overhead Every ODD minute, do 5 reps of BB Front Squat (no pause) Do 8 total sets (4 sets of ground to overhead and 4 sets of front squat). #3 Air Squat - 2 minutes REST - 2 minutes Burpee - 2 minutes Results for the BB Back Squat 1 Rep Max: Troy Etheredge - 275 lbs Scott Johnson - 275 lbs
As part of your warmup, with an unweighted BB, do 2 rounds of: Back Squat - 10 reps Behind the Neck Shoulder Press - 10 reps Rest between rounds. Then do 3 sets of BB Hip Clean with 50% of your clean 1RM 5-5-5 reps Rest between sets. #1 In 15 minutes, with a partner, do as many rounds as possible of: Kipping Pullup - 40 reps Double Under - 60 reps BB Row - 40 reps DB Thruster - 60 reps Only one partner is working at a time. Number of reps is the TOTAL for both partners. So, for example, for the pullups, Partner A could do 12 reps, Partner B could do 12 reps, then Partner A could do 8 reps, Partner B could do 8 reps for a total of 40 reps, then they move on to the double unders. But divide the reps up any way you want, and the partners don't have to do the same number of reps. One partner can end up doing more reps than the other. #2 3-Position Deadlift 3-3-3-3-3 reps This is a progression. Start with a weight you can easily manage, and then try to add weight each set. Rest between sets. For the 3-position deadlift, you will PAUSE for 2 seconds when the bar first breaks contact with the floor, then PAUSE for 2 seconds when the bar is at knee height, and then stand all the way up with the bar.
As part of your warmup, do 3 rounds, at a comfortable pace, of: Pullup - 5 reps BB Bench Press (no pause, light weight) - 10 reps BB Front Squat with a 3 second PAUSE (light weight) - 5 reps #1 BB Bench Press (1.5 REP) WITH BANDS 3-3-3-3-3-3 reps For sets 1 and 2, the load is 35% of your regular bench press 1RM, and be as explosive as you can with each rep. We want SPEED on the bar. Then try to progressively add weight for sets 3, 4, 5, and 6. Rest between sets. #2 This is 5 rounds of continuous work. American Kettlebell Swing Hand Release Pushup Run 200 meters Round 1 is 24 Kettlebell swings, 12 pushups, and a 200m run. Round 2 is 21 Kettlebell swings, 15 pushups, and a 200m run. Round 3 is 18 Kettlebell swings, 18 pushups, and a 200m run. Round 4 is 15 Kettlebell swings, 21 pushups, and a 200m run. Round 5 is 12 Kettlebell swings, 24 pushups, and a 200m run.
