CHEST          10/11/12

#1  BB Bench Press

      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.

      Be thoroughly warmed up before you start #1!
      Rest between the two sets.  We will post our results.

      Most reps at the 2012 NFL Combine - 44 reps, Dontari Poe, D-Tackle, Memphis
      Fewest reps at the 2012 NFL Combine - 9 reps, TJ Graham, WR, NC State

#2  Do 2 rounds of:

      Plate Pull - 80 feet 
      DB Incline Press - 20 reps

      Rest between sets.  

#3  BB Bench Press PAUSE          8-4-12 reps

#4  Run 250 meters

      Hand Release Pushup - 25 reps

      Run 200 meters

      Hand Release Pushup - 20 reps

      Run 150 meters

      Hand Release Pushup - 15 reps

      Run 100 meters 

      Hand Release Pushup - 10 reps

      Run 50 meters

      Hand Release Pushup - 5 reps

      #4 is continuous work.  

      Results for the 225 lb, max rep bench press:

      Jason Bryant - 7 reps at 225 lbs, 16 reps at 175 lbs
      Carlo Anguiano - 9 reps at 225 lbs, 16 reps at 175 lbs
      Scott Johnson - 6 reps at 225 lbs, 14 reps at 175 lbs

      

SHOULDERS          10/9/12

#1  Handstand Pushup - One set, to failure.  Do as many reps as you can.
      
      We will post our results.  Get warmed up before you start #1.

#2  Standing BB Shoulder Press (1.5 REP)

      Every minute, on the minute, do 3 reps.  Do a total of 8 sets.
      Try to use the same weight for all 8 sets.  

      One rep equals:
      a)  press the weight halfway up
      b)  bring it back down to the starting position
      c)  press the weight all the way to locked out overhead
      d)  bring it back down to the starting position

#3  DB Lateral Raise          20-18-16-14-12 reps
      Toes to Bar          10-8-6-4-2 reps

      #3 is continuous work.  Do 20 reps of lateral raise, then 10 reps of toes to bar,
      then 18 reps of lateral raise, then 8 reps of toes to bar, etc.  

      Results for the handstand pushups, one set to failure:

      Jason Bryant - 3 reps
      Dave Mechem - 3 reps
      Carlo Anguiano - 5 reps
      Rob Tijerina - 26 reps

LEGS          10/8/12

#1  BB Deadlift - 10 reps

      We are looking for a 10 Rep Max, (the most weight you can do for 10
      repetitions).  Get thoroughly warmed up before this set!!!!!!
      We will post our results.

#2  BB Squat Clean and Jerk

      Every minute, on the minute, do 1 Rep at 75% of your 1RM.
      Do 7 total reps.

#3  Do 3 rounds of:

      BB Front Squat PAUSE - 5 reps (pause for a 3-count at the bottom of each rep)
      Air Squat - 25 reps
      High Knee Power Skip - 50 meters
      Sprint - 50 meters

      Rest 2 minutes between rounds.  

      Results for the 10RM deadlift:

      Jason Bryant - 315 lbs
      Scott Johnson - 295 lbs
      Dave Mechem - 305 lbs
      Carlo Anguiano - 315 lbs
      Rob Tijerina - 315 lbs

BACK          10/6/12

#1  Standing Broad Jump - Best of 4 attempts

      Be thoroughly warmed up before you start #1.
      From a stationary start, jump with 2 feet and land with 2 feet.
      We will post our results.

#2  BB Row          20 - 15 reps

      2 sets.  Rest between sets.  Go as heavy as you can for each set.

#3  Strict Weighted Pullup

      Set 1 - 8 weighted reps, then strict unweighted pullups to failure.
      Set 2 - 6 weighted reps, then strict unweighted pullups to failure.
      Set 3 - 4 weighted reps, then strict unweighted pullups to failure.

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

#4  Do 2 rounds of:

      High Knee Power Skip - 50 meters
      Sprint - 50 meters
      45-lb plate Farmers Walk - 50 meters (45-lb plate in each hand)
      30" Box Jump - 15 reps

      Rest 2 minutes between rounds.

      Results for the standing broad jump:
      
      Jason Bryant - 7' 8"
      Scott Johnson - 8' 9"
      Dave Mechem - 7' 4"
      Carlo Anguiano - 7' 5"
      Matt Buelow - 7' 7"
      Brian Oehler - 7' 8"
      Nathan Hager - 8' 4"
      Chris Moren - 7' 7"
      Ryan Endicott - 7' 7"
      Tim Vandermeer - 7' 5"

     

CHEST          10/5/12

#1  BB Bench Press          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 increase weight each set.  We will post our results.

#2  BB Bench Press - Going to Failure + Spotter Assisted Reps - 2 sets

      Set 1 - Put 80% of your new 1RM on the bar and do as many complete reps
            as you can.  Then, with help from the spotter, do 2 assisted reps.

      Set 2 - Same as set 1, but with 70% of your 1RM.

      The spotter needs to help the lifter keep the bar moving for the assisted reps.
      Don't let the lifter completely stall out.  The lifter has to work, 
      but keep the weight moving.
      Rest between sets.  

#3  Start a timer.
      At the beginning of every EVEN minute, do 8 reps of BB Incline Press.
      At the beginning of every ODD minute, do 12 reps of DB Thruster.

      Do 8 total sets (4 sets of BB Incline Press and 4 sets of DB Thruster).

#4  Pushup (1.5 REP) - 50 reps

      Taking turns with a partner, do 5 reps at a time until each partner has 
      completed 50 reps. Your work:rest ratio should be 1:1.  Your rest is when 
      your partner is working.

      1 rep of the 1.5 rep pushup = starting at the bottom of the pushup position: 
      a) press halfway up
      b) come back down to the bottom position
      c) press all the way up to lockout
      d) come back down to the bottom position

      Results for BB Bench Press 1RM:
  
      Jason Bryant - 255 lbs
      Scott Johnson - 270 lbs
      Rob Tijerina - 275 lbs
      Carlo Anguiano - 285 lbs
      Dave Mechem - 265 lbs
      Brad Mendenhall - 345 lbs

      

SHOULDERS          10/3/12

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

      Be thoroughly warmed up before you begin #1.
      Start with a weight you can easily manage for the first rep, and then
      add weight each rep.  We are going for a 1RM here.  We will post our
      results.

#2  Do 3 rounds of:

      BB Push Press - 1 minute
      REST - 1 minute
      BB Shrug - 1 minute
      REST - 1 minute
      DB Lateral Raise - 1 minute

      Rest for 3 minutes between rounds.

      Results for the standing BB shoulder press 1RM:

      Jason Bryant - 170 lbs
      Troy Etheredge - 165 lbs
      Scott Johnson - 160 lbs
      Don Starr - 135 lbs
      Rob Tijerina - 165 lbs
      Dave Mechem - 150 lbs

LEGS          10/2/12

#1  Sprint 50 Meters - 4 reps (effort level of 60%, 70%, 80%, and 90%)

#2  Sprint 100 Meters, on the 50-meter course, for time (we will post our times).

#3  BB Squat PAUSE - 11 reps (pause for a 3-count at the bottom of each rep)

#4  BB Squat Clean          3-3 reps (load for both sets is 75% of 1RM)  Rest between sets.

#5  Run 800 meters (goal is less than 3 minutes and 30 seconds)

#6  BB Squat PAUSE - 7 reps (pause for a 3-count at the bottom of each rep)

#7  BB Squat Clean          2-2 reps (load for both sets is 80% of 1RM)  Rest between sets.

#8  Burpee - As many reps as possible in 2 minutes   

      Results for the 100 meter sprint:
      Rob Tijerina - 15.71 seconds
      Dave Mechem - 17.06 seconds  
      Jason Bryant - 16.54 seconds
      Carlo Anguiano - 15.90 seconds