SHOULDERS          10/21/12

#1  Do 1 round of:

      BB Sumo High Pull - 1 minute
      REST - 1 minute
      BB Shrug - 1 minute
      REST - 1 minute
      DB Lateral Raise - 1 minute

#2  Standing BB Shoulder Press PAUSE          4-4-4 reps

      Pause for 2 seconds at the bottom and the top of each rep.
      Go as heavy as you can.  Rest between sets.

#3  Do 3 rounds of:

      DB Reverse Fly - 15 reps
      BB Push Press - 15 reps
      Partner Wheelbarrow - 25 meters

      Rest between rounds.  

LEGS          10/20/12

#1  BB Squat Clean          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  Clean-Grip Deadlift          5-5 reps

      The load is 80% of your brand new Squat Clean 1RM.
      Use a normal, controlled pace on the upward (concentric) part of each rep.
      Use a 5-second count on the downward (eccentric) part of each rep.
      Reset your starting position between each rep (don't bounce the weight).

#3  BB Squat          15-10 reps

      Load for Set 1 is 65% of your 1RM.  Load for Set 2 is 75% of your 1RM.
      Rest between sets.

#4  Do 2 rounds of:

      Squat Box Jump - 15 reps
      BB Ground to Overhead - 10 reps at 135 lbs

      Rest between rounds.  The Squat Box Jump is essentially a jump squat onto
      an 18" box or tire.  Stand directly in front of the box, do a full squat,
      then come up out of the squat and jump onto the box as quickly as you can.  
      Stand all the way up on the box at the top of each rep.
      For the Ground to Overhead, for a complete rep, the bar must go from the 
      ground to locked out overhead.  How you get it there is up to you.  Be sure to 
      maintain good posture.  Do NOT round your back.

      Results for the BB Squat Clean 1RM:

      Jason Bryant - 195 lbs
      Troy Etheredge - 195 lbs
      Dave Mechem - 185 lbs
      Carlo Anguiano - 205 lbs
      Rob Tijerina - 215 lbs
      Scott Johnson - 225 lbs
      
      

BACK          10/18/12

#1  Strict Unweighted Pullups

      Start a timer.  
      At the start of the first minute, do 5 pullups.
      At the start of the second minute, do 6 pullups.
      Continue to add 1 strict pullup per minute until you fail to complete the
      required number of reps before the start of the next minute.

#2  Do as many reps as possible in 2 minutes of BB Row (135 lbs)

      Do not sacrifice technique or posture for speed.

#3  Do 1 round of:

      KB Swing - 25 reps
      Double Suicide (on the 50 meter course)
      Cable Row - 25 reps
  

CHEST          10/17/12

#1  At the start of every half-minute, sprint 25 meters.  Do 10 total reps.

      Get warmed up before you start #1.

#2  BB Bench Press

      Set 1 - 1.5 REP for 10 reps
      Set 2 - PAUSE (for 2 seconds at the bottom of each rep) for 10 reps
      Set 3 - 7 seconds on the eccentric (lowering) phase of each rep for 7 reps
      Set 4 - 60% of your 1RM on the bar and go to failure

      Rest at least 2 minutes between sets.

#3  In 10 minutes, do as many rounds as possible of:

      Toes to Bar - 5 reps
      DB Incline Bench Press - 15 reps
      Run 200 meters
      Hand Release Pushup - 20 reps
      Tire Pull (50 lbs in tire) - 25 meters
      Burpee - 10 reps

      #3 is continuous work.  

SHOULDERS          10/15/12

#1  BB Jerk          1-1-1-1 rep

      Load for Set 1 is 75% of 1RM
      Load for Set 2 is 80% of 1RM
      Load for Set 3 is 85% of 1RM
      Load for Set 4 is 90% of 1RM

      Warm up before you start #1.  If you don't know your 1RM, then start with a 
      weight you can easily manage, and then try to increase weight each set.

#2  BB Shoulders-to-Overhead  - 25 reps

      You can press it, push press it, or jerk the weight overhead.  You can
      set the weight down if you need to.  You pick the weight.  We are going to
      use 135 lbs.  This is one set.  The starting position for each rep is standing, 
      with the barbell racked across the front of your shoulders.  
      The finish position is with the weight locked out overhead.  

#3  Do 10 rounds of:

      DB Lateral Raise - 20 seconds
      REST - 10 seconds

      Try to do the same number of reps each set.  

LEGS          10/14/12

#1  BB Squat          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.

      Be thoroughly warmed up before you start #1!!!!!

#2  Do 3 rounds of:

      Air Squat - 50 reps

      Double Under - 40 reps

      Hand Release Pushup - 30 reps

      Kipping Pullup - 20 reps

      BB Front Squat PAUSE - 10 reps (pause for a 2-count at the bottom of each rep)

      Rest between rounds.   

      Results for the 1RM BB Squat:

      Jason Bryant - 350 lbs
      Carlo Anguiano - 365 lbs
      Scott Johnson - 245 lbs
      Dave Mechem - 245 lbs 

BACK          10/12/12

#1  Strict Weighted Pullup          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  BB Row

      Every minute, on the minute, do 8 reps.  Do 6 total sets.  Try to use the same
      weight for all 6 sets.  

#4  Do 2 rounds of:

      Horizontal Sledgehammer Swing  -  2 minutes (1 minute per side)
      Plank (on your elbows and toes)  -  1 minute
      Double Unders - 20 reps

      Rest between rounds.  See the EXERCISE DEMO page for a video of the 
      horizontal sledgehammer swing.

      Results for the 1RM Strict Weighted Pullup and Max Reps of Strict
      Unweighted Pullup:

      Carlo Anguiano - 70 lbs, 13 reps
      Scott Johnson - 140 lbs, 34 reps
      Jason Bryant - 45 lbs, 9 reps