LEGS          12/1/12

#1  4-Square Drill    
  
      Set 1 - 30 seconds (both feet)
      Set 2 - 30 seconds (right foot)
      Set 3 - 30 seconds (left foot)

      I will post a video by noon.  You put two pieces of tape on the floor, intersecting 
      at right angles to make a plus sign or lower case t.  You now have four boxes 
      created by the tape.  You jump in a clockwise fashion from box to box, without
      touching the tape.  When you return to the box you started in (box number 1),
      that is one rep.  If you touch the tape, that rep doesn't count. 

#2  BB Squat PAUSE      4-4-4 reps

     
      Load is 50% of your 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 #2 is not fatigue, but to increase speed coming out of the bottom

      position.  Go as low as you can while maintaining good posture.  

#3  Do 4 rounds of:

      American Kettlebell Swing - 20 reps
      BB Squat Clean and Jerk - 3 reps (load is 80% of clean and jerk 1RM)
      Run 400 meters 
      BB Deadlift - 3 reps (load is 80% of deadlift 1RM)

      #3 is continuous work.  

BACK          11/29/12

#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
      on the concentric (upward) phase, with good posture and good technique.
      You are setting the bar down and releasing the bar between each rep.

      LOAD IS 55% OF YOUR DEADLIFT 1RM.

#2 Do 3 rounds of:

      BB Row - 60 sec (Round 1) - 45 sec (Round 2) - 30 sec (Round 3)
      High Knee Power Skip - 50 meters
      Sprint - 50 meters
      Double Leg Hop - 25 meters
      Strict Weighted Pullup - 5 reps (as heavy as you can)

      Rest between rounds.  For the BB Row, you are doing 60 seconds of work
      in the 1st round, 45 seconds of work in the second round, and 30 seconds
      of work in the 3rd round. 

CHEST          11/28/12

#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.
      There is a demo video of this exercise.  We are not going for fatigue here.
      We are looking for bar SPEED.  Pause for 2 seconds at the bottom of each rep.
      
      LOAD IS 55% OF BENCH PRESS 1RM.  Normal grip.

#2  BB Bench Press (Close Grip)      12-9-6 reps

      Index fingers touching the smooth center part of the bar.  Go as heavy as you can
      for each set.  Rest between sets.  

#3  Start a timer.  You have 4 minutes to:

      Run 400 meters (on the 50-meter course)
      BB Bench Press 75% of your 1RM (normal grip) - Max Reps

      You can break down the bench press into as many sets as you like.  We will post 
      our times for the 400, our weight and number of reps completed.  

#4  Do 2 rounds of:

      BB Hang Squat Clean - 5 reps
      Standing BB Shoulder Press - 5 reps
      BB Bench Press with ISOMETRIC PAUSE (normal grip) - 5 reps
      EZ Curl Bar Nosebreaker - 15 reps

      Rest between rounds.  For the isometric pause, this is a 2-second pause and the
      bar is NOT touching your chest.  Keep the bar at least an inch or two from your
      chest.  

      Use the same weight for the hang squat clean and the shoulder press.

      Results for 400 meter run plus max reps of bench press in 4 total minutes:

      Jason Bryant - 1:37 and 14 reps at 190 lbs
      Count - 1:39 and 30 reps at 190 lbs
      Carlo Anguiano - 1:40 and 10 reps at 215 lbs
      Justin Slusher - 1:36 and 8 reps at 185 lbs
      Dave Mechem - 1:26 and 12 reps at 195 lbs
      Rob Tijerina - 1:39 and 12 reps at 205 lbs
      Scott Johnson - 1:33 and 14 reps at 205 lbs

SHOULDERS          11/26/12

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

      #1 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.

#2  Standing BB Shoulder Press - 5 reps

      Start a timer.
      Every minute, on the minute, do 5 reps of shoulder press.  Do 8 total sets.
      Try to use the same weight for all 8 sets.

#3  Do 1 round of:

      Suicide (50-meter course) - 1 rep
      BB Shrug - 25 reps
      Plate Front Raise - 25 reps
      DB Reverse Fly - 25 reps

LEGS          11/25/12

#1  BB Hip Clean          3-3-3-3-3 reps

      Load (% of 1RM):  Set 1 - 50%, Set 2 - 55%, Set 3 - 60%, Set 4 - 65%, Set 5 - 65%
      I will post a video of this one by 1pm.  This is similar to a hang clean, but
      instead of lowering the weight to your knees, you only slightly flex your hips
      and knees.  The bar only lowers a couple of inches.  The focus for this exercise
      is the triple extension of the hips, knees, and ankles.  Get as tall as you can 
      before pulling yourself under the bar.  

#2  BB Front Squat      3-3-3-3 reps

      This is a progression.  Start with a weight you can easily manage.  The last 
      set should be a 3RM.  We will post our results.  

#3  Do 3 rounds of:

      Air Squat - 50 reps
      Double Unders - 40 reps
      Hand Release Pushup - 30 reps
      Kipping Pullup - 20 reps
      BB Burpee - 10 reps (I will post a video of this one by 1pm)

      Rest between rounds.  
      For the BB Burpee, the starting position is standing, holding the BB with a 
      clean grip.  Like a standard burpee, you squat down, then kick your legs back
      into a pushup position.  Do 1 pushup, then bring your feet back under you.  With
      your feet flat on the ground, do 1 rep of ground-to-overhead.  This is 1 complete rep.

      Results for the front squat 3RM:
      Rob Tijerina - 205 lbs
      Dave Mechem - 205 lbs
      Scott Johnson - 205 lbs
      Troy Etheredge - 205 lbs
      Don Starr - 165 lbs

BACK          11/23/12

#1  Cable Row          15-11-7-3 reps

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

#2  In 7 minutes, complete as many rounds as possible of:

      Pullup (Strict or Kipping)  3-6-9-12-15-18......
      24" Box Jump  3-6-9-12-15-18......

      Do 3 pullups, then 3 box jumps, then 6 pullups, then 6 box jumps, etc.
      If you complete the round of 18 reps, do 21 reps, then 24, etc.
      #2 is continuous work.  

#3  Do 1 round of:

      Sledgehammer Vs. Tire (Vertical Swing) - 2 minutes (1 minute per side)
      BB Row - 20 reps
      Double Unders - 40 reps

CHEST          11/22/12

#1  BB Power Rack Bench 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 of this one, by noon.  Adjust the pins so that when you
      are on the bench, the weight is resting on the pins and about 1" - 3" off your chest.  
      Try to be explosive as you drive the weight upward.  Lower the weight to the pins, 
      pause for 2 seconds, and then do the next rep.  
      Like the floor press, we are going for bar speed here.
      LOAD IS 50% OF YOUR 1RM.
      Use a close grip (index fingers just touching the smooth part of the bar).

#2  BB Bench Press

      Start with 3 reps at 75% of your 1RM.

      CONTINUE TO DO SETS OF 3 REPS, ADDING 10 LBS PER SET, UNTIL
      YOU FAIL.  Once you fail, you are done with #2.  

      Rest between sets.  

#3  Close Grip Pushups - 60 seconds
      REST - 60 seconds
      Close Grip Pushups - 45 seconds
      REST - 45 seconds
      Close Grip Pushups - 30 seconds

      Have the tips of your thumbs about 2" apart.  NO hand release.

#4  Do 2 rounds of:

      Nosebreaker (EZ Curl Bar) - 60 seconds
      REST - 60 seconds
      BB Bench Press (normal grip) - 10 reps

      Rest 3 minutes between rounds.  You pick the weight.