LEGS          11/1/12

#1  With just the bar or a broomstick, do 2 rounds of:

      BB Muscle Snatch - 5 reps
      BB Snatch Grip Push Press - 5 reps
      BB Snatch Drop - 5 reps
      BB Overhead Squat - 5 reps

      #1 is continuous work and is not meant to be difficult.  This is an intro to 
      the muscle snatch and snatch drop.  Check for videos on the exercise 
      demo page.

#2  BB Front Squat PAUSE          3-3-3-3-3 reps

      Pause for 3 seconds at the bottom of each rep.  This is a progression.  Start
      with a weight you can easily manage, and then increase weight each set.

#3  Start a timer.  You have 6 minutes to:

      Run 800 meters (on the 50-meter course)
      BB Clean and Jerk - Use the remainder of the 6 min. to establish a 3 Rep Max

      We will post our time for the 800 meters and our weight for the clean and jerk.

#4  Do 1 round of:

      BB Sumo Deadlift - 25 reps (you pick the weight)
      Air Squat - 100 reps

      Results for the 800 meter run and 3RM BB Clean and Jerk in less than 6 minutes:

      Scott Johnson - 3:29 and 165 lbs
      Carlo Anguiano - 3:33 and 175 lbs
      Rob Tijerina - 3:36 and 185 lbs
      James Garee - 3:45 and 245 lbs

      

BACK          10/30/12

#1  Pullup          1-2-3-4-5-6-7-8-9-10 reps
      Burpee          10-9-8-7-6-5-4-3-2-1 rep

      #1 is continuous work.  Do 1 pullup, then 10 burpees, then 2 pullups, then 
      9 burpees, etc.  Start with strict pullups.  Switch to kipping pullups 
      if you need to.

#2  Do 3 rounds of:

      BB Deadlift - 10 reps
      Cable Row - 20 reps
      Jump Squat - 30 reps

      Rest 1 minute between rounds.  

CHEST          10/29/12

#1  BB Bench Press PAUSE          5-5-5-5 reps

      Load for Set 1 - 70% of 1RM, Set 2 - 78% of 1RM
      Load for Set 3 - 73% of 1RM, Set 4 - 80% of 1RM
      Rest between sets.

#2  Double Suicide (on the 50-meter course) Plus Pushups

      Do 8 hand release pushups every time you return to the start line.  For the double
      suicide, you will do a total of 64 pushups.

#3  BB Incline Bench Press

      Set 1 - 10 reps (you pick the weight)
      REST - 30 seconds
      Set 2 - using the same weight, go to failure
      REST - 30 seconds
      Set 3 - using the same weight, go to failure

      

SHOULDERS          10/27/12

#1  Standing BB Shoulder Press

      Do 5 reps every minute, on the minute, for 10 minutes.
      Try to use the same weight for all 10 sets.

#2  Do 2 rounds of:

      BB Push Press - 15 reps
      DB Reverse Fly - 15 reps
      DB Lateral Raise - 15 reps
      Plate Front Raise - 15 reps
      BB Shrug - 15 reps

      Rest 3 minutes between rounds.

LEGS          10/26/12

#1  Do 2 rounds of:

      Air Squat - 1 minute
      REST - 1 minute
      BB Deadlift - 1 minute
      REST - 1 minute
      Run 200 meters in less than 50 seconds (on the 50-meter course)

      Rest 3 minutes between rounds.

#2  BB Snatch Grip Push Press to BB Overhead Squat          3+3  -  2+2  -  1+1 rep

      For example, the first set is 3 snatch grip push presses, followed by 3 overhead 
      squats.  Increase weight each set.  Rest between sets.

#3  Do 2 rounds of:

      BB Hang Squat Clean - 5 reps
      BB Standing Shoulder Press - 5 reps
      BB Front Squat PAUSE - 5 reps (Pause for a 2-count at the bottom of each rep.)
      Pushup (1.5 REP) - 10 reps

      Rest 3-5 minutes between rounds.
      For the hang squat clean, only lower the bar to your knees between each rep.
      Try not to release the bar during the first 3 exercises of #3.  

#4  BB Back Squat

      Set 1 - 10 reps with a 5-second eccentric (lowering) phase for each rep.  No pause
                  at the bottom.  Load is 60% of your 1RM.
      
      Set 2 - 5 reps of 1.5 REP.  Load is also 60% of your 1RM.
                  (1 full rep = all the way down, halfway up, back down, and then all the 
                  way up, all performed at a normal speed)
      
      Set 3 - To determine the number of reps for Set 3, put even numbers 2-20 in a bowl 
                  or a hat, and pick a number.  You decide the weight.  Normal speed.  No pause.

      Rest between sets.  

BACK          10/24/12

#1  Strict Weighted Pullup

      Start with 3 reps at 50% of your 1RM

      Do sets of 3 reps, adding 10 pounds per set, until you fail.
      Once you fail, you are done with #1.
      Rest between sets.

#2  Kipping Pullup          12-14-16-18-20 reps
      Double Unders          12-14-16-18-20 reps

      #2 is continuous work.  Do 12 pullups, then 12 double unders, then 14
      pullups, then 14 double unders, etc.

#3  At the start of every EVEN minute, do 8 reps of BB Row.
      At the start of every ODD minute, do 8 reps per side of Sledgehammer Vs Tire
      (Swinging 12 o'clock to 6 o'clock, hitting the sidewall of the tire.  Swing it
      like you mean it.)

      Do 12 total rounds.  6 rounds of BB Row and 6 rounds of Sledgehammer.  

      

CHEST          10/23/12

#1  Depth Jump With Lateral Movement - 10 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.

      Walk back to the box/tire after each rep, and do the next rep.  The idea for this
      exercise is to be as explosive as possible with each rep, not necessarily to elevate
      your heart rate.  

      Warm up thoroughly before you start #1!!!

#2  BB Bench Press

      Press as many total pounds as possible in 90 seconds.
      LOAD IS 50% OF YOUR 1RM.
      You can rerack the weight as many times as you like.  This does not have to be
      a continuous, unbroken set. 
      We will post load, reps, and total weight.

#3  BB Bench Press PAUSE

      Set 1 - 8 reps (you pick the weight)
      Set 2 - Load from Set 1 PLUS 20 lbs, and go to failure.
      Set 3 - Load from Set 1 MINUS 20 lbs, and go to failure.

      Rest between sets.  An example:  Set 1 - 180 lbs, Set 2 - 200 lbs, Set 3 - 160 lbs.

#4  Hand Release Pushup

      Start a timer.
      At the start of the first minute, do 11 hand release pushups.
      At the start of the second minute, do 12 hand release pushups.
      Continue to add one strict pushup per minute until:
      a)  you fail to complete the required number of pushups before the start of the 
      next minute OR
      b)  you complete the round of 20 pushups.  

Results for the 90 seconds of BB Bench Press:

Jason Bryant - 41 reps at 130 lbs = 5,330 total lbs
Justin Slusher - 34 reps at 105 lbs = 3,570 total lbs
Scott Johnson - 33 reps at 135 lbs = 4,455 total lbs
Don Starr - 43 reps at 95 lbs = 4,085 total lbs
Troy Etheredge - 40 reps at 135 lbs = 5,400 total lbs