SHOULDERS - 11/21/13

Warmup - At a comfortable pace, do 3 rounds of:
      Air Squat - 15 reps
      Split Jerk - 5 reps

#1  BB Split Jerk      

      6 reps at 50% of your 1RM
      5 reps at 55% of your 1RM
      4 reps at 60% of your 1RM
      3 reps at 65% of your 1RM
      2 reps at 70% of your 1RM
      1 rep at 75%  of your 1RM

      Rest between sets.  

#2  This is continuous work.

      DB Lateral Raise      22-20-18-16-14-12 reps
      Toes to Bar      12-10-8-6-4-2 reps

      Do 22 lateral raises, then 12 toes to bar, then 20 lateral raises, then 10 
      toes to bar, etc.

#3  Do 1 round of:

      Run 400 meters
      Standing BB Shoulder Press - 12 reps
      Run 400 meters 
      Standing BB Shoulder Press - 9 reps
      Run 400 meters
      Standing BB Shoulder Press - 6 reps

      Try to use the same weight for all 3 sets of shoulder press.

LEGS - 11/20/13

Warmup - With an unweighted BB, do 2 rounds of:
      Front Squat - 10 reps
      Push Press - 10 reps
      Hang Clean - 10 reps

      Then with 95 lbs, do 1 round of:
      Front Squat - 5 reps
      Push Press - 5 reps
      Hang Clean - 5 reps

#1  BB Frankenstein Front Squat      5-5-5-5 reps

      Start with a weight you can easily manage and then add weight each set.
      PAUSE for 3 seconds at the bottom of each rep.  Rest between sets.  

#2  BB Clean (80% of 1RM) - 1 rep every minute, on the minute, for 10 total reps.

      Do a few reps at 50%, 60%, and 70% before you start your timed reps.

#3  This is 3 rounds of continuous work.

      BB Thruster - Round 1 - 21 reps, Round 2 - 15 reps, Round 3 - 9 reps
      Kipping Pullup - Round 1 - 21 reps, Round 2 - 15 reps, Round 3 - 9 reps
      Run - Round 1 - 800 meters, Round 2 - 600 meters, Round 3 - 400 meters.

      Try to stick with the same weight for thrusters for all 3 rounds.  

BACK - 11/18/13

Warmup - At a comfortable pace, do 3 rounds of:
      Cable Row - 10 reps 
      BB Back Squat - 5 reps
      Snatch Grip BB Push Press - 5 reps
      BB Overhead Squat - 5 reps

      The BB exercises are with an unweighted BB.

#1  BB Deadlift (No Touch)      4-4-4-4 reps

      Keep the BB from touching the ground at the bottom of each rep.  Try to keep
      the bar about 1-3" off the floor at the bottom.  5 SECONDS to lower the weight,
      and then a normal tempo on the way up.  Start with a lighter weight and then
      try to add weight each set.  Each rep STARTS and FINISHES at the TOP
      POSITION.  Rest between sets.  

#2  BB Row - 100 reps

      Take turns WITH A PARTNER doing sets until you reach a combined total of
      100 reps.  Divide this up however you want.  Your only rest is when your partner 
      is working.  Try to stick with the same weight for all 100 reps.

      If you are working by yourself, do 50 total reps, and try to keep your work:rest
      ratio at about 1:1.  

#3  Do 3 rounds of:

      Pullup - 40 seconds
      REST - 20 seconds
      Goblet Squat - 40 seconds
      REST - 20 seconds
      Double Under - 40 seconds
      REST - 20 seconds

      For the pullups, start each round with strict pullups and then switch to kipping
      pullups when you need to.  

CHEST - 11/17/13

Warmup - do 2 rounds of:
      Air Squat - 25 reps
      Pushup (not hand release) - 20 reps
      Unweighted BB Row - 15 reps
      Unweighted BB Front Squat - 10 reps
      Unweighted BB Thruster (2 second PAUSE at the top and bottom of each rep) - 5 reps

#1  BB Bench Press WITH BANDS (no pause)      4-4-4-4-4-4 reps

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

#2 Depth Jump to a Second Box      8-8-8 reps

      Set up two boxes, 3' apart.  You will step off an 18" box, land with both feet, and
      immediately upon landing, jump up onto a 24" box.  The goal is to minimize the 
      ground contact time between the two boxes.  Be explosive with each rep.  Rest
      between sets.

#3  This is 3 rounds.  

      EZ Curl Nosebreaker         R1 - 21 reps, R2 - 18 reps, R3 - 15 reps
      Burpee                                  R1 - 18 reps, R2 - 15 reps, R3 - 12 reps
      BB Front Squat                    R1 - 15 reps, R2 - 12 reps, R3 - 9 reps
      BB Bench Press PAUSE      R1- 12 reps, R2 - 9 reps, R3 - 6 reps

      Rest 90 seconds between rounds.  For the BB Bench Press, there is a 2 second
      pause at the bottom of each rep.  R1 = Round 1, R2 = Round 2, R3 = Round 3.

SHOULDERS - 11/15/13

Warmup - With an unweighted BB, do 3 rounds of:
      Back Squat - 5 reps
      Behind the Neck Standing Shoulder Press - 5 reps
      Front Squat - 5 reps
      Standing Shoulder Press - 5 reps

#1  Standing BB Shoulder Press - Every minute, on the minute, do 5 reps.
      You will do 8 total sets.  Try to stay with the same weight for all 8 sets. 

#2  You will do 2 rounds of:

      BB Waiter's Walk - 50 meters
      DB Lateral Raise - 25 reps
      Double Under - 20 reps
      Seated DB Shoulder Press - 15 reps
      24" Box Jump - 10 reps
      BB Push Press with a 3 second PAUSE at the top of each rep - 5 reps

      Rest 2 minutes between rounds. 

LEGS - 11/14/13

Warmup - With an unweighted BB, do 3 rounds of:
      Front Squat - 5 reps
      Hip Clean - 5 reps
      Split Jerk - 5 reps

      Then do:
      BB Clean and Jerk - 6 reps at 40% of clean 1RM - 4 reps at 50%, 2 reps at 60%

#1  BB Clean plus Front Squat.  This is 5 sets.  For each set, you will do one rep
      of squat clean, and then 2 reps of front squat.  The loads for each set are:
      Set 1 - 70% of clean 1RM
      Set 2 - 75%
      Set 3 - 80%
      Set 4 - 85%
      Set 5 - 90%

#2  You will do one set, every minute, on the minute.  Round 1 looks like this:

      0:00 - BB Back Squat - 9 reps
      1:00 - Hand Release Pushup - 9 reps
      2:00 - Jump Squat - 9 reps
      3:00 - Kipping Pullup - 9 reps

      Round 2 starts at 4:00, and you will do 12 reps per exercise.
      Round 3 starts at 8:00, and you will do 15 reps per exercise.

      You will continue to add 3 reps to each exercise every round until either
      a) you fail to complete one of the sets in one minute
      b) you complete Round 5 (21 reps per exercise)

      For the Back Squat, pick a weight before you start and then try to stick with that
      weight for all the rounds.  
      
      

BACK - 11/12/13

Warmup - Do 3 rounds of:
      High Knee Power Skip - 50 meters
      Run - 50 meters

      Effort level is 50% for Round 1, 60% for Round 2, and 70% for Round 3. 

      Then do BB Thruster (unweighted)      10-10-10 reps
      Slow and controlled.  Go as low as you can with good posture, and lock out
      at the top of each rep.  

#1  BB Row      4-4-4-4-4-4 reps

      Heavy but perfect.  Try to add weight each set.  Rest between sets.

#2  Depth Jump With Lateral Movement - 12 reps

      a) Step off an 18" box.
      b) Land with both feet.  Have a partner, standing in front of you, point to the left
            or right just before you land.
      c) Immediately upon landing, sprint 12.5 meters in the direction your partner is
            pointing.

      Walk back to the box after each rep, and do the next rep.  Effort level for the 12
      reps is: 
      Rep 1 - 50%
      Rep 2 - 60%
      Rep 3 - 70%
      Rep 4 - 80%
      Rep 5 - 90%
      Reps 6 - 12 are at 100%

#3  This is 3 rounds.

      BB Deadlift 
      REST 
      Kipping Pullup
      REST
      Cable Row
      REST

      For Round 1, do as many quality reps of each exercise as you can in 60 seconds, 
      and then rest 60 seconds after each exercise.
      For Round 2, work 40 seconds per exercise and rest 40 seconds after each exercise.
      For Round 3, work 20 seconds per exercise and rest 20 seconds after each exercise.