BACK          11/11/12

#1  BB Row          2-2-2-2-2 reps

      If you normally use an underhand grip for BB Row, use an overhand grip
      for #1.  And if you normally use an overhand grip, switch to underhand.
      Start with a manageable weight and increase weight each set.
      Rest between sets.  

#2  Do 10 rounds of:

      DB Reverse Fly - 20 seconds
      REST - 10 seconds

#3  Start a timer.
      At the start of each EVEN minute, run 100 meters in less than 20 seconds.
      At the start of each ODD minute, do 12 reps of BB Sumo High Pull.

      Do 8 total sets (4 sets of 100 meters, and 4 sets of Sumo High Pull).

CHEST          11/10/12

#1  BB Bench Press with ISOMETRIC PAUSE         3-3-3-3 reps

      When you pause at the bottom for 2 seconds, the bar is NOT touching your chest.
      Keep the bar at least an inch or two from your chest.  

      Be thoroughly warmed up before you start #1.  Start with a weight you can easily
      manage and then add weight each set.  Rest between sets.

#2  Do 2 rounds of:

      BB Bench (TOP 1/2 of the range of motion) - 5 reps
      BB Bench (BOTTOM 1/2 of the range of motion) - 5 reps
      BB Bench (FULL range of motion) - 5 reps

      Rest between rounds.
      Set up with the grip you would normally use, then move each hand in about 2".

#3  Hand Release Pushup          25-20-15-10-5 reps
      Goblet Squat                         5-10-15-20-25 reps

      #3 is continuous work.  Do 25 pushups, then 5 squats, then 20 pushups, 
      then 10 squats, etc.  

SHOULDERS          11/8/12

#1  Behind the Neck Split Jerk, to Standard Split Jerk 
      THERE IS A VIDEO OF THIS ONE ON THE EXERCISE DEMO PAGE

      Do 5 sets of:  1 rep of behind the neck split jerk followed by 1 rep of standard 
      split jerk.  Rest between sets.  Start with a light weight and then increase weight
      each set.  

#2  In 10 minutes, do as many rounds as you can of:

      BB Waiter's Walk - 50 meters
      Medicine Ball Wall Toss - 20 reps
      DB Lateral Raise - 20 reps
      Double Under - 20 reps

      #2 is continuous work.

LEGS          11/7/12

#1  Do 4 rounds of:

      Tire Drag - 25 meters (walking backward with 70 lbs in tire)
      High Knee Power Skip - 25 meters
      Sprint - 50 meters

      Rest between rounds.

#2  BB Back Squat          3-3-3-3 reps

      For each set, pause for 3 seconds at the bottom of THE FIRST TWO REPS.
      NO PAUSE on the third rep of each set.  This is a progression.  Try to add 
      weight each set.  Rest between sets.

#3  Start a timer.  At the start of every minute, do 2 reps of BB Squat Clean at 
      65% of your 1RM.  In between each set of cleans, you are doing burpees.  
      You are done with #3 when you have completed 60 burpees.  

BACK          11/5/12

#1  Sledgehammer Vs. Tire (VERTICAL SWING, 12-6 o'clock)

      One minute left-handed and one minute right-handed.  Just one round.

#2  Every minute, on the minute, do:  BB Deadlift (65% of your 1RM) - 3 reps
      Every minute, on the half-minute, do:  Pullup - 6 reps

      It should look like this:
      0:00 - deadlift - 3 reps
      0:30 - pullup - 6 reps
      1:00 - deadlift - 3 reps
      1:30 - pullup - 6 reps
      ......continuing this pattern until you have done 10 sets of each exercise.  
      Your last set will start at the 9:30 mark.  Start strict and then switch to
      kipping when necessary.

      TRY TO USE A DIFFERENT GRIP FOR EACH SET OF PULLUPS.
      You can go wider, more narrow, overhand, underhand, alternating,
      or any other variation. 

      If you don't have a recent 1RM for deadlift, you can take your 10RM from 10/8/12
      and divide that number by 0.75.  This will give you an estimate of your 1RM.  

#3  Sledgehammer Vs. Tire (HORIZONTAL Swing)

      One minute left-handed and one minute right-handed. Just one round.  
      There is a video on the exercise demo page for this one.  

CHEST          11/4/12

#1  BB Close Grip Bench Press

      Set 1 - (1.5 REP) - 10 reps, where the half-rep is the TOP HALF of the range of
                  motion.  So 1 full rep = halfway down, back up, then all the way down, and
                  back up.
      Set 2 - PAUSE - 10 reps
      Set 3 - 5 seconds on the eccentric (lowering) phase of each rep - 5 reps
      
      Set up with the grip you would normally use, then move each hand in about 4".
      So, if your hands are normally 24" apart for BB Bench Press, they will be 16" apart
      for close grip.

#2  Do 2 rounds of:

      DB Incline Bench Press - 90 seconds
      REST - 1 MINUTE
      EZ Curl Bar Nosebreaker - 8 reps
      EZ Curl Bar Pullover - 8 reps
      EZ Curl Bar Press - 8 reps

      Rest 3-5 minutes between rounds.  The nosebreaker, pullover, and press are all
      done on the flat bench, and all without releasing the bar.

#3  In 7 minutes, do as many rounds as possible of:

      Hand Release Clapping Pushup - 5 reps
      Hand Release Pushup - 10 reps
      DB Thruster - 15 reps
      Run 100 meters with a DB (at least 40 lbs, and carry it any way you want)

      #3 is continuous work.  

SHOULDERS          11/2/12

#1  In 5 minutes, do as many rounds as possible of:

      Toes to bar - 5 reps
      Seated DB Shoulder Press - 10 reps
      BB Shrug - 15 reps

      #1 is continuous work.  

#2  BB Power Jerk          3-3-3-3 reps

      Rest between sets.  This is a progression.  Start with a weight you can easily
      manage and then increase weight each set.  Your foot position for the power jerk 
      is the same as it is for a clean.  (Your feet start hip-width apart, and then for
      the catch, you land with your feet about shoulder-width apart.)

#3  Do 4 rounds of:

      BB Push Press - 5 reps
      Hold BB locked out overhead - 5 seconds

      Continuous work.  Try not to set the bar down for the 4 rounds.