LEGS - 12/2/13

Warmup - With an unweighted BB, for 3 minutes, do:
      Back Squat (no pause) - 5 reps
      Behind the Neck Standing Shoulder Press - 5 reps

      Work continuously, but at a comfortable pace, going back and forth between 
      the squat and the standing press.

#1  BB Clean
      Every minute, on the minute, do 2 reps.  You will do 8 sets.
      Reset your starting position for each rep.  Not touch and go.
      Load is 75% of your Clean 1RM.

#2  BB Front Squat + Split Jerk

      Set 1 - 3 front squats + 3 split jerks at 60% of clean 1RM
      Set 2 - 2 front squats + 2 split jerks at 65%
      Set 3 - 2 front squats + 1 split jerk at 70%
      Set 4 - 2 front squats + 1 split jerk at 75%
      Set 5 - 2 front squats + 1 split jerk (by feel)
      Set 6 - 2 front squats + 1 split jerk (by feel)

      For all reps of front squats, PAUSE for 3 seconds at the bottom of each rep.

#3  This is 3 rounds.  Round 1 looks like this:

      BB Back Squat - 20 seconds (do as many quality reps as you can)
      REST - 40 seconds
      Burpee - 20 seconds (do as many quality reps as you can)
      REST - 40 seconds
      24" Box Jump - 20 seconds (do as many quality reps as you can)
      REST - 40 seconds
      Goblet Squat - 20 seconds (do as many quality reps as you can)
      REST - 40 seconds

      For Round 2,  work for 30 seconds at each exercise, then rest for 30 seconds.
      For Round 3, work for 40 seconds at each exercise, then rest for 20 seconds.

BACK - 11/30/13

Warmup - At a comfortable pace, do 4 rounds of:
      Pullup - 5 reps
      Pushup (not hand release) - 10 reps
      Air Squat - 15 reps

#1  Cable Row      9-12-15-18-21 reps

      Whatever weight you pick for the first set (9 reps), try to stick with that
      weight for all 5 sets.  Rest between sets.

#2  Every EVEN minute, on the minute, do 6 reps of BB Row
      Every ODD minute, on the minute, do 6 reps of BB Deadlift

      Do 6 sets of BB Row and 6 sets of BB Deadlift (12 total sets).

#3  Do 1 round of:

      Vertical Sledgehammer (swinging 12 to 6 o'clock) - 60 seconds (30 sec per side)
      Double Under - 60 seconds
      REST - 60 seconds
      Double Under - 60 seconds
      Vertical Sledgehammer (swinging 12 to 6 o'clock) - 60 seconds (30 sec per side)

CHEST - 11/29/13

Warmup - Do 3 rounds of:
      High Knee Power Skip - 50 meters (50%, 60%, 70% effort level for the 3 rounds)
      Run - 50 meters (50%, 60%, 70% effort level for the 3 rounds)
      Pushup (not hand release) - 10 reps

#1  Start a timer.  In 2 minutes: 
      Run a suicide on the 50 meter course and then do as many
      Hand Release Pushups as you can until you reach the time limit.  

#2  BB Bench Press - 3 reps plus one NEGATIVE.  You will do 4 sets.

      No pause.  Do 3 reps at a normal tempo, and then for the negative, lower the bar
      for 10 seconds (use a timer).  Have a spotter help you rerack the weight.  Start with
      a weight you can easily manage, and then try to add weight each set.  Rest between
      sets.  

#3  This is 4 rounds.  

      BB Thruster
      Toes to Bar
      BB Bench Press (no pause)

      Round 1 is 18 reps per exercise.  Round 2 is 14 reps per exercise.
      Round 3 is 10 reps per exercise.  Round 4 is 6 reps per exercise.
      REST 2 minutes between rounds.  

SHOULDERS - 11/27/13

Warmup - At a comfortable pace, with an unweighted BB, do 2 rounds of:
      Back Squat - 12 reps
      Standing Shoulder Press - 9 reps
      Push Press - 6 reps
      Power Jerk - 3 reps

#1  BB Push Press
      Every minute, on the minute, do 3 reps.  Do 10 total sets.
      Try to use the same weight for all 10 sets.

#2  In 15 minutes, do as many rounds as you can of:

      BB Overhead Lunge - 5 reps per side
      REST - 30 seconds
      Jump Squat - 20 reps
      REST - 30 seconds
      BB Power Jerk - 5 reps
      REST - 30 seconds
      DB Lateral Raise - 20 reps
      REST - 30 seconds

LEGS - 11/26/13

Warmup - With an unweighted BB, do 2 rounds of:
      Back Squat - 5 reps
      Behind the Neck Push Press - 5 reps

      Then with an unweighted BB, do:

      Overhead Squat      1-1-1-1 rep
      Normal tempo on the way down and up, with a 10 second PAUSE at the bottom.

      You can add a little weight if you want to, but keep it light.

#1  BB Clean

      3 reps at 50% of 1RM
      3 reps at 60% 
      3 reps at 70% 
      1 rep at 75%
      1 rep at 80%
      1 rep at 85%
      1 rep at 90%
      1 rep at 95%

      Rest between sets.

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

      Try to increase weight each set.  Rest between sets.

#3  This is 3 rounds.
      Round 1 is 3 minutes.
      Round 2 is 6 minutes.
      Round 3 is 9 minutes.

      In any of the rounds, if you finish the last exercise (air squats), then start
      back at front squats again.  Work all the way to the time limit for each round.  
      Start each round with exercise A.
      Rest 2 minutes between rounds.

      A) BB Front Squat (no pause) - 5 reps
      B) 24" Box Jump - 15 reps
      C) Goblet Squat - 15 reps
      D) Double Under - 30 reps
      E) BB Deadlift - 5 reps
      F) Burpee - 15 reps
      G) DB Thruster - 15 reps
      H) Air Squat - 30 reps
      

BACK - 11/24/13

Warmup - At a comfortable pace, do 3 rounds of:
      Pullup - 4 reps
      Pushup (not hand release) - 8 reps
      Goblet Squat - 12 reps

#1  Strict Weighted Pullup      4-4-4-4-4-4 reps

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

#2  Do 5 rounds of:

      BB Ground to Overhead - 5 reps
      Burpee - 10 reps
      Cable Row - 15 reps
      Air Squat - 20 reps

      This is continuous work.   

CHEST - 11/23/13

Warmup - Do 3 rounds of:
      Behind the Neck Standing Shoulder Press (unweighted BB) - 6 reps
      Back Squat (unweighted BB) - 9 reps
      DB Bench Press (light weight) - 12 reps

#1  BB Bench Press WITH BANDS for SPEED (40% of bench press 1RM) 

      Every minute, on the minute, do 4 reps.  You will do 6 sets.

      We want bar speed.  A quick controlled downward phase followed by an
      explosive upward phase for every rep.  

#2  In 12 minutes, do as many rounds as you can of:

      BB Hang Clean                           3 reps (Rd 1) - 4 reps (Rd 2) - 5 reps (Rd 3)......
      BB Front Squat                           3 reps (Rd 1) - 4 reps (Rd 2) - 5 reps (Rd 3)......
      Standing BB Shoulder Press      3 reps (Rd 1) - 4 reps (Rd 2) - 5 reps (Rd 3)......
      Hand Release Pushup                 9 reps (Rd 1) - 12 reps (Rd 2) - 15 reps (Rd 3)......
      REST - 30 seconds

      Keep adding 1 rep each round to the BB exercises and adding 3 reps per round
      to the hand release pushup until you hit 12 minutes.  Try to stick with the same
      weight on the BB for all the rounds.  

#3  BB Bench Press with a 3 second Isometric PAUSE      3-3-3-3-3-3 reps

      Pause for 3 seconds with the bar about 1-3" off your chest, at the bottom of each
      rep.  Start with a weight you can easily manage and then try to add weight each
      set.  Rest between sets.