BACK          12/11/12

#1  Do 2 rounds of:

      BB Deadlift - 1 minute
      REST - 1 minute
      BB Burpee - 1 minute
      REST - 1 minute
      Strict Pullup - 1 minute

      Rest 3-5 minutes between rounds.

#2  BB Hip Clean 

      With a partner, take turns doing 2 reps of hip clean with 60% of your 
      squat clean 1RM.  Do 20 total reps per person.  Your rest is when your
      partner is working. 

#3  Do 1 round of:

      Cable Row - 21 reps
      Jump Squat - 18 reps
      Cable Row - 15 reps
      Tire Flip - 12 reps
      Cable Row - 9 reps

CHEST          12/10/12

#1  Do 2 rounds of:

      BB Bench Press - 1 minute
      Double Unders - 1 minute
      DB Incline Press - 1 minute
      24" Box Jump - 1 minute
      Hand Release Pushup - 1 minute

      Rest 3-5 minutes between rounds.

#2  BB Floor Press

      Start a timer.  You have 3 minutes to establish a 3RM.  One person goes at 
      a time.  We will post our results.

#3  Do 3 rounds of:

      EZ Curl Bar Pullover
      EZ Curl Bar Nosebreaker 
      REST - 1 minute
      BB Bench Press ISOMETRIC PAUSE 

      For round 1, do 10 reps of each exercise.  
      For round 2, do 8 reps of each exercise.
      For round 3, do 6 reps of each exercise.
      Rest 3-5 minutes between rounds.  
      For the isometric pause, it is a 2 second pause at the bottom of each rep, and the
      bar should be 1" - 3" off your chest.  

      Results for the BB Floor Press 3RM:

      Troy Etheredge - 225 lbs
      Rob Tijerina - 205 lbs
      Scott Johnson - 210 lbs

SHOULDERS          12/8/12

#1  Sprint 25 meters - 10 reps

      Effort level is 60% for rep 1, 70% for rep 2, 80% for rep 3,  90% for rep 4,
      and then 100% for the last 6 reps.  Your rest is when you are walking back
      to the start line. 

#2  Start a timer.  At the start of every even minute, do:

      BB Standing Shoulder Press - 6 reps (pause for 2 seconds at the top of each rep)
      Plate Pull - 40' across the truck room floor
      DB Reverse Fly - 15 reps

      Do 5 rounds.  So you will start a round at 0:00, 2:00, 4:00, 6:00, and 8:00 minutes.

#3  DB Lateral Raise - 100 reps

      You will need to break this down into multiple sets.  Work as quickly as you can
      to complete all 100 reps.

LEGS          12/7/12

#1  Standing Triple Jump - 10 total reps

      I will post a demo of this by noon today.  It starts like a standing broad jump.  
      You jump with both feet as far as you can, land on your right foot, jump
      again as far as you can, land on your left, jump again, and then land on both feet.  
      Your distance is the total of all three jumps.  

      Be throughly warmed up before you start #1.  We are going to measure our final
      three attempts and we will post our best of the three.  Rest between reps.

#2  BB Squat      5-5-5 reps

      For all 3 sets, do 1 rep every 15 seconds.  Each set 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 80% OF YOUR BB SQUAT 1RM.  Rest between sets.

#3  BB Ground to Overhead (recommended weight is 135) - 30 reps

      Keep good posture!  

#4  Do 10 rounds of:

      Air Squat - 20 seconds
      REST - 10 seconds

      Results for Standing Triple Jump:

      Scott Johnson - 26'  4"
      Troy Etheredge - 26'
      Chris Moren - 24'
      Carlo Anguiano - 24'  4"
      Don Starr - 22'  11"

BACK          12/5/12

#1  Do 2 rounds of:

      BB Row - 20 reps
      Suicide (on the 50-meter course) - 1 rep
      Vertical Sledgehammer (swinging 12 - 6 o'clock) - 20 reps per side
      DB Reverse Fly - 20 reps

      Rest between rounds.

#2  Do 2 rounds of:

      Clean Grip Deadlift - 1 rep
      Clean Grip Romanian Deadlift - 3 reps
      Hang Squat Clean - 3 reps

      Load is 65% of your squat clean 1RM.  There is a demo video of these three
      combined exercises.  Rest between rounds.  Focus on technique here.  Try to
      get full hip extension before pulling yourself under the bar on the cleans. 

#3  Do 2 rounds of:

      Cable Row - 20 reps
      Burpee Broad Jump - 25 meters
      Horizontal Sledge (there is a demo video) - 20 reps per side
      DB Reverse Fly - 20 reps

      Rest between rounds. 

CHEST          12/4/12

#1  BB Power Rack Bench Press      3-3-3-3-3 reps

      Start a timer and do 3 reps at the start of each minute.  5 total sets.
      There is a demo video for this one.  In the power rack, 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.  Pause for 2 seconds at the bottom of
      each rep and then try to be explosive as you drive the weight up.
      We are looking for bar SPEED.  
      LOAD IS 55% OF YOUR 1RM.

#2  BB Bench Press (Close Grip)

      Set 1 - 1.5 REP - 5 reps (Down, halfway up, back down, all the way up = 1 rep) 
      Set 2 - 10 reps + 1 Negative Rep
      Set 3 - PAUSE - 15 reps
      
      Rest between sets.  Go as heavy as you can each set.
      For the negative rep, lower the bar as slowly as you can to your chest.  

#3  Hand Release Pushup - 1 minute
      REST - 1 minute
      DB Incline Press - 1 minute
      REST - 1 minute
      Medicine Ball Wall Ball - 1 minute
      REST - 1 minute
      Stability Ball Pushup - 1 minute (2 hands on bench, foot on ball)
      REST - 1 minute
      DB Nosebreaker - 1 minute
      REST - 1 minute
      Burpee - 1 minute
      

      

SHOULDERS          12/2/12

#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 behind the neck split jerk followed by 1 rep of standard
      split jerk.  Rest between sets.  Start at 50% of your split jerk 1RM and then
      increase weight each set.

#2  Do 1 round of:

      Run 200 meters
      BB Push Press - 13 reps
      BB Sumo High Pull - 13 reps
      Run 200 meters
      BB Push Press - 11 reps
      BB Sumo High Pull - 11 reps
      Run 200 meters
      BB Push Press - 9 reps
      BB Sumo High Pull - 9 reps
      Run 200 meters
      BB Push Press - 7 reps
      BB Sumo High Pull - 7 reps