SHOULDERS          11/20/12

#1  Standing BB Shoulder Press          15-11-7 reps

      Rest between sets.

#2  Do 3 rounds of:

      BB Shrug - 15 reps
      American Kettlebell Swing - 15 reps
      DB Lateral Raise - 15 reps
      DB Reverse Fly - 15 reps
      Suicide on the 50-meter course - 1 rep

      #2 is continuous work. 

LEGS          11/19/12

#1  BB Front Squat PAUSE          4-4-4 reps

      Load is 40% of your BB Back Squat 1RM, and we are going for bar speed.  
      Pause for 2 seconds at the bottom of each rep and then try to explode upward
      on each rep.  The goal for #1 is not fatigue, but to increase the speed coming out
      of the bottom position.  Go as low as you can while maintaining good posture.

#2  BB Overhead Squat          3-3-3-3-3 reps

      We are going for a 3RM here.  So start with a weight you can easily manage and then
      increase weight each set.  We will post our results.

#3  BB Back Squat          20-20 reps

      Load is 50% of your 1RM.  Rest between sets.

#4  Do 3 rounds of:

      Goblet Squat - 15 reps
      Burpee Pullup - 9 reps
      BB Squat Clean - 3 reps

      Rest between rounds.  You pick the weight for the Squat Clean.

      Results for the overhead squat 3RM:
      Carlo Anguiano - 150 lbs
      Jason Bryant - 110 lbs
      Scott Johnson - 135 lbs

BACK          11/17/12

#1  BB Deadlift

      Start a timer.  Do 1 rep every 15 seconds.  When the timer hits 4 minutes, that is 
      the start of your last rep.  We are not going for fatigue here!  We are focused on
      SPEED.  Move the bar as quickly and explosively as you can with good posture and 
      good technique on the concentric (upward) phase.  Load is 50% of your 1RM.
      You are setting the bar down and releasing the bar between every rep.  

#2  Strict Weighted Pullup

      Every minute, on the minute, start a set of pullups.  Do 3 reps the first minute, then
      4 reps the second minute, 5 reps the third minute, etc.  Load is 50% of your 1RM and 
      the load stays the same for all sets.  Continue adding one pullup per minute
      until you fail to complete the required number of pullups before the start of the
      next minute.  

#3  Cable Row

      Set 1 - Goal is 10 complete reps, but do as many complete reps as you can, then when
      you can't do complete reps, do 4 partial reps.  IMMEDIATELY decrease weight and
      now your goal is 6 complete reps.  But do as many complete reps as you can, and then
      2 partial reps.  Work hard on the partial reps.  

      Rest.

      Set 2 - Repeat Set 1

CHEST          11/16/12

#1  BB Floor Press          3-3-3-3-3 reps

      Start a timer.  Do 3 reps at the start of each minute.  5 total sets.  
      I will post a demo video by noon, of this one.  You are supine on the floor.  Lower
      the weight until your elbows touch the floor.  Pause for 2 seconds and then try
      to explode upward with the weight.  We are not going for fatigue here.  We are 
      focused on SPEED.  We want the bar moving quickly on the concentric (upward)
      phase.  LOAD IS 50% OF YOUR 1RM.  Use your normal grip.

#2  BB Incline Bench Press          3-3-3-3 reps

      We are going for a 3RM here, so start light and then add weight each set.  
      Rest between sets.  We will post our results.  

#3  BB Bench Press - 3 sets

      Set 1 - 70% of 1RM to failure
      Set 2 - 70% of 1RM MINUS 20 lbs, to failure
      Set 3 - 70% of 1RM MINUS 40 lbs, to failure

      Rest between sets.  CLOSE GRIP - Index fingers are just touching the smooth part 
      of the bar, so your hands are a little less than shoulder-width apart.  

#4  Do 2 rounds of:

      BB Nosebreaker - 15 reps
      24" Box Jump - 15 reps
      Pushup (1.5 REP) - 15 reps
      Double Under - 15 reps

      Rest between sets.  

      Results for the 3RM BB Incline:
      Jason Bryant - 215 lbs
      Scott Johnson - 215 lbs
      Rob Tijerina - 215 lbs
      Carlo Anguiano - 215 lbs
      Troy Etheredge - 215 lbs
      Dave Mechem - 185 lbs
      Don Starr - 170 lbs

SHOULDERS          11/14/12

#1  12.5 meter Sprints - 10 reps

      Before you start #1, get warmed up and do several submaximal sprints, slowly 
      increasing your speed.  Then the 10 reps of #1 are all at 100% effort.  Rest between sets.  

#2  Start a timer.
      At the start of every minute, do x reps of Handstand Pushups.

      This is for 8 sets.  You decide how many reps = x.  Make it a number that 
      challenges you.  The goal is to complete the same number of reps for each
      of the 8 sets.  

#3  Do 2 rounds of:

      Seated DB Shoulder Press - 90 seconds
      REST - 1 MINUTE
      Partner Wheelbarrow - 25 meters
      Seated Stability Ball DB Lateral Raise - 20 reps

      Rest between rounds.  For the wheelbarrow, when you are walking on your hands,
      squeeze your training partners' hips with your legs, and don't let your hips sag.  
      For the seated stability ball DB lateral raise, sit on the ball and keep one foot off the 
      floor.  Switch feet halfway through the set.  

LEGS          11/13/12

#1  Do 3 rounds of:

      Clean Grip Deadlift - 1 rep
      Clean Grip Stiff Leg Deadlift (AKA Romanian Deadlift) - 3 reps
      Hang Squat Clean - 3 reps

      Load is 60% of your 1RM.  Rest between sets.  I will have a demo video of this
      on the exercise demonstration page by noon today.  

#2  BB Back Squat          5-4-3 reps

      For all 3 sets, do 1 rep every 15 seconds.  For example, Set 1 looks like this:
      Take the weight from the rack, then do one rep at 0:00, 0:15, 0:30, 0:45, and 1:00. 
      Then rerack the weight.
      Load is 85% of your 1RM.  Rest between sets.

#3  Do 2 rounds of:

      Run 200 meters in less than 40 seconds
      BB Ground to Overhead - 10 reps (recommended weight is 135 lbs)

      Rest between rounds.  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.

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).