CHEST          3/10/13

#1  You have 3 total minutes to:

      Run 300 meters on the 50 meter course
      BB Bench Press - as many reps as you can at 75% of your 1RM

      We will post our times for the run, number of reps, and the weight we used.
      You can rerack the weight as often as you like.  You do not need to do one 
      unbroken set of presses.

#2  Do 3 rounds of:

      BB Bench Press with a 2 second PAUSE at the bottom of each rep - 3 reps
      Sledgehammer VS Tire (HORIZONTAL Swing) - 30 seconds per side
      BB Squat Clean - 3 reps at 65% of your clean 1RM
      Close Grip Pushup (tips of your thumbs 2" apart) - 30 seconds

      Rest between rounds.

#3  Do 2 rounds of:

      BB Ground to Overhead - 10 reps
      EZ Curl Bar Nosebreaker - 15 reps
      REST - 60 SECONDS
      BB Bench Press (No Pause, No Chest Touch) - 10 reps

      For the no pause, no chest touch bench press, keep the bar about 1 - 3" off of your
      chest at the bottom of each rep.  Rest between rounds.  

      Results for the 300 meter run and BB Bench Press in 3 minutes:
      Scott Johnson - 1:02 for 300 meters, and 9 reps at 200 lbs
      Troy Etheredge - 59.7 seconds for 300 meters, and 13 reps at 215 lbs

SHOULDERS          3/8/13

#1  Behind the Neck Split Jerk, to Standard Split Jerk
      There is a demo 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  Every minute, on the minute, for 5 rounds, do:

      Standing BB Shoulder Press - 3 reps
      BB Shrug - 10 reps

#3  Do 1 round of:

      Run 100 meters in less than 20 seconds
      BB Push Press - 13 reps
      DB Lateral Raise - 13 reps
      Run 100 meters in less than 20 seconds
      BB Push Press - 11 reps
      DB Lateral Raise - 11 reps
      Run 100 meters in less than 20 seconds
      BB Push Press - 9 reps
      DB Lateral Raise - 9 reps

LEGS          3/7/13

#1  Every minute, on the minute, for 6 rounds, do:

      BB Deadlift - 5 reps (recommended weight is 225 lbs)
      Burpee - 10 reps

#2  BB Front Squat with a 5 second PAUSE at the bottom of each rep      1-1-1-1-1 rep

      We are going for a 1 Rep Max here.  We will post our results.

#3  Do 3 rounds of:

      BB Overhead Squat (no pause) - 5 reps
      Goblet Squat - 20 reps
      Double Under - as many total reps as you can in 45 seconds

      Rest between rounds. 

#4  BB Squat 
      
      This is two sets.  For each set, do as many reps as you can in ONE MINUTE. 
      Your one minute does not have to be one unbroken set.  You can rerack the bar
      as many times as you need to, during the minute.  
      To establish the load, put the numbers 50%, 55%, 60%, 65%, 70%, 75%, and 80% 
      in a bowl.  Prior to each set, pick a number.  The numbers are a percentage of your
      1RM BB Squat.  So if your 1RM is 300 and you pick 50% for the first set, you put
      150 lbs on the bar and do as many reps as you can for the one minute.
      REST BETWEEN SETS.  DON'T USE THE SAME NUMBER TWICE.  

      Results for the BB Front Squat with 5 second pause, 1RM:
      Scott Johnson - 220 lbs
      Troy Etheredge - 220 lbs
      Carlo Anguiano - 255 lbs
      Rob Tijerina - 225 lbs
      Dave Mechem - 185 lbs
      Don Starr - 165 lbs

BACK          3/5/13

#1  BB Row      12-8-4-16 reps

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

#2  Strict Unweighted Pullup

      Every minute, on the minute, begin a set of pullups.  Do 5 reps the first minute,
      then 6 reps the second minute, 7 reps the third minute, etc.  Continue adding one
      pullup per minute until:
      A) you fail to complete the required number of pullups before the start of
            the next minute
      B) you complete the round of 14 pullups

#3  Do 2 rounds of:
     
      BB Waiter's Walk - 50 meters
      Medicine Ball - Wall Ball - 90 seconds
      Cable Row - 30 reps

      Rest between rounds. 

CHEST          3/4/13

#1  BB Floor Press with a 2 second PAUSE at the bottom of each rep      8-4-12 reps

      Rest between sets.

#2  Do 3 rounds of:

      BB Bench Press (5 second eccentric [lowering] phase plus 2 second PAUSE) - 3 reps
      One-Arm American Kettlebell Swing - 10 reps per side
      Stability Ball Pushup (2 hands on bench, 1 foot on ball) - 20 reps
      BB Squat Clean with 55% of your 1RM - 10 reps

      Rest between rounds. 

#3  Do 2 rounds of:

      BB Incline (No pause) - 8 reps
      30" Box Jump - 15 reps
      BB Incline (No pause) - go to failure

      Use the same weight for the set of 8 reps, and the set to failure.
      Rest between rounds.  

SHOULDERS          3/2/13

As part of your warmup, with an unweighted barbell, do 2 rounds of:

      Standing Shoulder Press - 5 reps
      Behind the Neck Shoulder Press - 5 reps
      Snatch Grip Push Press - 5 reps
      Snatch Drop - 5 reps
      Overhead Squat - 5 reps

      Rest a minute or so between the rounds.

#1  Standing BB Shoulder Press (1.5 REP)      3-3-3-3 reps

      Start with a lighter weight, and then increase weight each set.
      Rest between sets.

#2  In 8 minutes, do as many rounds as you can of:

      Strict Pullup - 5 reps
      Standing DB Shoulder Press - 5 reps
      BB Shrug - 10 reps
      Sledgehammer VS Tire (Vertical, 12 to 6 swing) - 10 reps per side
      DB Reverse Fly - 15 reps
      Air Squat - 15 reps

#3  Handstand Pushups

      Do 1 set every 30 seconds, for a total of 10 sets.  Before you begin, pick a goal
      number of reps and then try to complete that number of reps each set.  You can
      pick any number,  just pick a number that challenges you.

      

LEGS          3/1/13

#1  BB Deadlift - 20 reps

#2  BB Back Squat (no pause) - 20 reps

#3  Do 3 rounds of:

      BB 3-position Clean Grip Deadlift PLUS Hip Clean - 3 reps
      Lateral Burpee - 12 reps
      Toes to Bar - 12 reps
      Double Under - you have 1 minute to complete as many UNBROKEN reps as you can.

      See the Demo Video for the 3-position clean grip deadlift plus hip clean.
      For the lateral burpee, when you jump at the top of each rep, instead of jumping
      straight up like a regular burpee, you will jump sideways over a BB with 45s on it.
      Jump to the right for one rep, then back to the left on the next rep, and so on.
      For the Double Unders, your unbroken rep total is the number of reps you can do 
      without stopping.  WE WILL POST OUR BEST TOTAL for double unders, out of 
      the 3 rounds.  Rest between rounds.  

#4  BB Deadlift - 6 reps

#5  BB Back Squat (no pause) - 6 reps

#6  Double Suicide on the 50 meter course while carrying a 20-pound DB, FOR TIME.

      We will post our times.

      Results for the unbroken double unders and double suicide with a 20-pound DB:
      Scott Johnson - 39 double unders, 2:18 for the double suicide