LEGS          3/31/13

#1  BB Squat Clean

      Every 30 seconds, do 1 rep.  Do 6 total reps.  Start at 60% of your clean 1RM and 
      then add 10 lbs to each set. Your last rep starts at 2:30.  For example,
      if your 1RM is 200, you would do:  0:00 seconds - 1 rep at 120, 0:30 seconds - 1 rep
      at 130, 1:00 minute - 1 rep at 140, etc.

#2  On the 50 meter course, run as far as you can in 60 seconds.  We will post our
      results.

#3  Do 3 rounds of:

      BB Front Squat (NO pause) - 4 reps
      BB Jerk - 1 rep

      Rest between rounds.  Go as heavy as you can with good technique.  For the front
      squat, try to keep your elbows UP and OUT (away from your midline).
      This will help you maintain your posture, and keep the bar racked in the proper 
      position.  

#4  This is 5 rounds.

      For Round 1, just do A
      For Round 2, do A and B
      For Round 3, do A, B, and C
      For Round 4, do A, B, C, and D
      For Round 5, do A, B, C, D, and E

      Rest 1 minute between rounds. 

      A) DB Thruster - 12 reps
      B) 3 Position Clean Grip Deadlift - 4 reps
      C) 24" Box Jump - 24 reps
      D) BB Squat with a 2 second PAUSE at the bottom of each rep - 4 reps
      E) Jump Squat - 36 reps

      For the 3-position clean grip deadlift, the bar stops at 3 different positions during
      each rep.  PAUSE for 1 second as soon as the bar breaks contact with the ground
      (when the weights are about 1-3" off the ground), then PAUSE for 1 second at 
      knee height, and then stand all the way up with the weight.

      Results for running as far as you can in 60 seconds, on the 50 meter course:
      Troy Etheredge - 315 meters
      Don Starr - 290 meters
      Rob Tijerina - 300 meters
      Bob Vickery - 287 meters
      Scott Johnson - 310 meters

BACK          3/29/13

#1  BB Row

      Every 20 seconds, do 3 reps.  The sets begin at 0:00 seconds, 0:20 seconds,
      0:40 seconds, 1:00 minute and 1:20.  One round equals 15 total reps.  You
      will do 2 rounds.  Rest between rounds.  Try to use the same weight for all
      reps.  Use a weight that is HEAVY, but you are able to complete all reps with
      PERFECT form.

#2  Every minute, on the minute, do:  BB Deadlift (at 60% of your 1RM) - 3 reps
      Every minute, on the half-minute, do:  Pullup - 7 reps

      It should look like this:
      0:00 - deadlift - 3 reps
      0:30 - pullup - 7 reps
      1:00 - deadlift - 3 reps
      1:30 - pullup - 7 reps
      ......continuing this pattern until you have done 10 sets of each exercise.
      Your last set will start at 9 minutes and 30 seconds. 

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

#3  Do 2 rounds of:

      BB Hip Clean - 5 reps
      BB Thruster - 10 reps
      Cable Row - 15 reps
      DB Reverse Fly - 20 reps
      Double Under - 25 reps

      Rest between rounds.  Try to use the same weight and same bar for the hip clean
      and thruster.

CHEST          3/28/13

#1  Close Grip BB Floor Press (index fingers just touching the smooth part of the bar)

      Start with 2 reps at 65% of your BB Bench Press 1RM.
      Make sure the bar comes to a complete stop at the bottom of each rep.  
      CONTINUE TO DO SETS OF 2 REPS, ADDING 10 LBS PER SET, UNTIL
      YOU FAIL.  Once you fail, you are done with #1.
      Rest between sets.

#2  Do 2 rounds of:

      Tire Pull (walking backward, pulling tire with 50 extra lbs in it) - 50 meters
      Plate Front Raise - 20 reps
      BB Bench Press (NO chest touch, NO pause) - 10 reps

      Rest between rounds.

#3  Do 2 rounds of:

      Jump Squat - 1 minute
      EZ Curl Bar Nosebreaker - 1 minute
      REST - 1 minute
      BB Bench Press with a 2 second PAUSE at the bottom of each rep - 6 reps

      Rest between rounds.  

      

SHOULDERS          3/26/13

#1  BB Split Jerk      1-1-1-1-1 rep

      Start with 65% of your 1RM and then try to increase weight each set.  
      Rest between sets.

#2  This is 3 rounds.
      Round 1 is three minutes.
      Round 2 is five minutes.
      Round 3 is seven minutes.

      Start each round with the Standing BB Shoulder Press.  If you complete all the exercises  
      before the end of the time limit, start back at BB Shoulder Press again.  WORK UNTIL  
      YOU REACH THE TIME LIMIT FOR EACH ROUND.  
      Rest 2 minutes between rounds.  

      Standing BB Shoulder Press (1.5 REP) - 5 reps
      BB Row - 10 reps
      DB Thruster - 15 reps
      DB Lateral Raise - 15 reps
      Close Grip Pushup (tips of your thumbs 2" apart) - 15 reps
      Toes to Bar - 10 reps

LEGS          3/25/13

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

      Rest between sets.  Start with a weight you can easily manage, and then
      try to increase weight for set 2, and again for set 3.

#2  Every minute, on the minute, do 5 reps of BB Ground To Overhead 

      Do 5 sets.  Recommended weight is 135 lbs.

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

      Rest between sets.  Start with a weight you can easily manage, and then
      try to increase weight for set 2, and again for set 3.

#4  On the 50 meter course, run 800 meters in less than 3:45

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

      Rest between sets.  Start with a weight you can easily manage, and then
      try to increase weight for set 2, and again for set 3.

#6  Air Squat - 100 reps

BACK          3/23/13

#1  Stand on the Band BB Deadlift      5-5-5-5 reps

      There is a demo for this on the Exercise Demo page.
      Start with a light weight and then try to add weight each set.
      We are trying this one out for the first time, so don't go super heavy.
      Rest between sets.

#2  BB Row - Do as many reps as you can in 2 minutes, with 135 lbs.

#3  Do 2 rounds of:

      Run 200 meters
      American Kettlebell Swing - 20 reps
      Strict Pullup - 12 reps

      #3 is continuous work.  No rest between rounds.  

#4  Do 10 rounds of:

      DB Reverse Fly - 20 seconds
      REST - 10 seconds

CHEST          3/22/13

#1  Do 1 round of:

      Goblet Squat - 25 reps
      Hand Release Pushup - 25 reps
      Medicine Ball Wall Ball - 25 reps
      Double Under - 25 reps

#2  BB Bench Press WITH BANDS (no pause)

      Every 15 seconds, do 3 reps.  The sets begin at 0:00 seconds, 0:15 seconds, 
      0:30 seconds, 0:45 seconds, and 1 minute.  One round equals 15 total reps.
      You will do 2 rounds.  Rest between rounds.  Move the bar on the concentric
      (upward) phase as QUICKLY and EXPLOSIVELY as possible.  Touch the
      bar to your chest, but do NOT bounce the bar at the bottom of the rep.   
      The objective here is BAR SPEED, so if the bar is moving slowly 
      during any of the reps, the weight is too heavy. 

#3  Repeat #1

#4  BB Power Rack Bench Press      7-5-3 reps

      Rest between sets.  Make sure the bar comes to a complete stop on the rack at
      the bottom of each rep, before you begin the next rep.  Don't bounce the bar off
      the rack.  Try to set up the rack so the bar is about 1-3" off your chest at the 
      bottom of the rep.  Go as heavy as you can.   

#5  Repeat #1