CHEST - 11/11/13

Warmup - do 2 rounds of:
      Front Squat (no pause, unweighted BB) - 12 reps
      Push Press (unweighted BB) - 12 reps
      DB Reverse Fly -  12 reps
      Pushup (not hand release) - 12 reps

#1  This is continuous work.

      Hand Release Pushup      3-6-9-12-15-18-21 reps
      Goblet Squat                     21-18-15-12-9-6-3 reps

      Do 3 pushups, then 21 goblet squats, then 6 pushups, then 18 goblet squats, etc.

#2  BB Bench Press (1.5 REP)      4-4-4-4-4-4 reps

      Start with a weight you can easily manage and then add weight each set.
      Rest between sets.

#3  In 9 minutes, with good technique and posture, do as many rounds as you can of:

      BB Clean - 3 reps (65% of 1RM)
      BB Bench Press - 5 reps (with a 2 second PAUSE at the bottom of each rep)
      Pullup - 7 reps
      Burpee - 9 reps

      The focus for cleans is QUALITY.  Reset your starting position before each rep.
      #3 is continuous work.  
      
      

SHOULDERS - 11/9/13

Warmup - At a comfortable pace, do 2 rounds of:
      Close Grip Pushup (tips of thumbs 2" apart) - 15 reps
      Cable Row (light weight) - 15 reps
      Standing Shoulder Press (unweighted BB) - 10 reps
      Behind the Neck Clean Grip Push Press - 10 reps

#1  Do 4 rounds of:

      Standing BB Shoulder Press - 3 reps
      BB Push Press - 3 reps
      BB Power Jerk - 3 reps

      Start with a weight you can easily manage and then add weight each round.
      Make sure you go all the way to lock out, at the top of each rep.
      Rest between rounds.

#2  You will do a set every minute, on the minute, for 16 total sets.

      At 0:00, 4:00, 8:00, and 12:00  -  BB Overhead Squat - 5 reps
      At 1:00, 5:00, 9:00, and 13:00  -  BB Deadlift - 10 reps
      At 2:00, 6:00, 10:00, and 14:00 - Jump Squat - 15 reps
      At 3:00, 7:00, 11:00, and 15:00 - DB Lateral Raise - 20 reps

      For the Overhead Squat, PAUSE for 3 seconds at the bottom of each rep.

LEGS - 11/8/13

Warmup - With an unweighted BB, do 2 rounds of:
      Back Squat (no pause) - 5 reps
      Front Squat (no pause) - 5 reps
      Push Press - 5 reps
      Hang Clean - 5 reps
      Split Jerk - 5 reps

#1  BB Clean      5-4-3-2 reps

      PAUSE for 3 seconds at the bottom of each rep (after you receive the bar,
      when you are essentially in the bottom position of a front squat).
      Set 1 - 60% of clean 1RM
      Set 2 - 65% of clean 1RM
      Set 3 - 70% of clean 1RM
      Set 4 - 75% of clean 1RM

      These are not touch and go reps.  Reset your starting position for every rep.  
      Rest between sets.  

#2  BB Back Squat (no pause)      5-4-3-2 reps

      Try to add weight each set.    
      Rest between sets.

#3  Every minute, on the minute, run 100 meters on the 50 meter course.
      You will do 6 total reps.  
      Try to complete each rep in less than 20 seconds.  

#4  BB Back Squat - 15 reps
      Burpee - 7 reps
      REST - 60 seconds
      BB Back Squat - 11 reps
      Burpee - 11 reps
      REST - 60 seconds
      BB Back Squat - 7 reps
      Burpee - 15 reps
      
      Use the same weight for all 3 sets of BB Back Squat.   
      

BACK - 11/6/13

Warmup - At a comfortable pace, do 2 rounds of:
      Air Squat - 15 reps
      BB Row - 12 reps
      BB Push Press - 9 reps
      BB Front Squat - 6 reps
      BB Hip Clean - 3 reps
      
      All BB exercises are with an unweighted BB.

#1  Cable Row      15-10-5-20 reps

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

#2  This is 5 rounds.

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

      Rest one minute between rounds.  

      A) Double Under - 60 reps
      B) American Kettlebell Swing - 30 reps
      C) DB Reverse Fly - 20 reps
      D) Goblet Squat - 15 reps
      E) BB Row - 12 reps
      

CHEST - 11/5/13

Warmup - At a comfortable pace, for 5 minutes, do:
      Pullup - 5 reps
      Pushup (not hand release) - 10 reps
      Air Squat - 15 reps

#1  Do 3 rounds of:

      BB Bench Press WITH BANDS for SPEED - 5 reps (35% of bench press 1RM)
      BB Ground to Overhead - 10 reps (50% of clean 1RM)
      REST - 1 minute
      BB Bench Press WITH BANDS for SPEED - 5 reps (35% of bench press 1RM)
      EZ Curl Bar Nosebreaker - 15 reps
      REST - 1 minute

      The weight for the bench press with bands for speed, is light.  The goal here
      is bar speed.  We want a quick, controlled downward phase, and then an 
      EXPLOSIVE upward phase for all 5 reps of each set.  

#2  BB Floor Press      4-4-4-4-4-4 reps

      Start with a weight you can easily manage and then try to add weight each set.
      PAUSE for 2 seconds at the bottom of each rep.  Rest between sets.

#3  Start a timer:

      At 0:00 - 6 reps of Standing BB Shoulder Press AND 15 Burpees
      At 2:00 - 6 reps of BB Push Press AND 15 Hand Release Pushups
      At 4:00 - 6 reps of BB Power Jerk AND 15 reps of DB Incline Bench Press

      Do one more round (the sets will start at 6:00, 8:00, and 10:00).  Then at 12:00,
      do 30 reps of DB Thruster.

SHOULDERS - 11/3/13

Warmup - Do 6 rounds of:
      DB Thruster - 6 reps
      Run 25 meters

      Effort level for the sprints:  Round 1 - 50%, Round 2 - 60%, Round 3 - 70%
      Round 4 - 80%, Round 5 - 90%, Round 6 - 90%

#1  Every minute, on the minute, sprint 50 meters (100% effort).  Do 6 total reps.

#2  BB Split Jerk    

      Set 1 - 5 reps @ 60% of your Split Jerk 1RM
      Set 2 - 4 reps @ 65%
      Set 3 - 3 reps @ 70%
      Set 4 - 2 reps @ 75%
      Set 5 - 1 rep @ 80%
      Set 6 - 1 rep @ 85%

      Rest between sets.

#3  This is 12 minutes of continuous work.

      BB Push Press - 10 reps
      DB Lateral Raise - 10 reps
      Run 100 meters
      BB Push Press - 12 reps
      DB Lateral Raise - 12 reps
      Run 200 meters
      BB Push Press - 14 reps
      DB Lateral Raise - 14 reps
      Run 300 meters......

      Continue adding 2 reps every round to the push press and lateral raise, 
      and add 100 meters every round to the run, until you hit 12 minutes.  
      

LEGS - 11/2/13

Warmup - At a comfortable pace, with an unweighted BB, do 3 rounds of:
      Standing Behind the Neck Shoulder Press - 5 reps (PAUSE for 2 sec at TOP)
      Front Squat (no pause) - 10 reps
      Hip Clean - 5 reps

#1  BB Clean

      Set 1 - 5 reps at 60% of 1RM
      Set 2 - 4 reps at 65% of 1RM
      Set 3 - 3 reps at 70% of 1RM
      Set 4 - 2 reps at 75% of 1RM
      Set 5 - 1 rep at 80% of 1RM
      Set 6 - 1 rep at 85% of 1RM

      Rest between sets.  Reset your starting position between every rep.  These are 
      not "touch and go" reps.  

#2  BB Front Squat      1-1-1-1-1 rep

      See the video below.  Using a timer for each rep, the negative (going down) is 10
      seconds, the PAUSE at the bottom is 10 seconds, and then stand up at a normal
      tempo.  Rest between sets.  Start with 50% of your front squat 1RM and then
      try to add weight each set.

#3  Do 2 rounds of:

      Air Squat - 50 reps
      Double Under - 40 reps
      Hand Release Pushup - 30 reps
      Kipping Pullup - 20 reps
      BB Back Squat - 10 reps

      Rest 2 minutes between rounds.