CHEST - 12/11/13

Warmup - At a comfortable pace, do 4 rounds of:
      Hand Release Pushup - 20 seconds of slow controlled work
      REST - 20 seconds
      Goblet Squat - 20 seconds of slow controlled work
      REST - 20 seconds

#1  BB Bench Press WITH BANDS for SPEED (Load is 45% of Bench 1RM)

      Every minute, on the minute, do 3 reps.  You will do 7 sets.

      We want bar SPEED.  A quick, controlled downward phase followed by an
      EXPLOSIVE upward phase for every rep.

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

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

#3  Start a timer.
      0:00 - Standing BB Shoulder Press - 3 reps
                 BB Push Press - 3 reps
                 BB Power Jerk - 3 reps
      1:00 - Vertical Sledgehammer VS Tire - 30 seconds per side
      2:00 - REST 
      3:00 - BB Bench Press (no pause) - 10 reps (LOAD = "X" LBS - you decide "X")
      
      4:00 - Standing BB Shoulder Press - 3 reps
                 BB Push Press - 3 reps
                 BB Power Jerk - 3 reps
      5:00 - Vertical Sledgehammer VS Tire - 30 seconds per side
      6:00 - REST
      7:00 - BB Bench Press (no pause) - go to failure (LOAD = "X" PLUS 20 LBS)
      
      8:00 - 3 reps each of - standing BB press, push press, and power jerk
      9:00 - Vertical Sledgehammer VS Tire - 30 seconds per side
      10:00 - REST 
      11:00 - BB Bench Press (no pause) - go to failure (LOAD = "X" MINUS 20 LBS)

      For the BB Bench Press, if (at 3 minutes) I do 10 reps at 155 lbs, then
      at 7 minutes, I would go to failure at 175 lbs, and at 11 minutes, I would go to 
      failure at 135 lbs.  

SHOULDERS - 12/9/13

Warmup - At a comfortable pace, do 3 rounds of:
      Pullup - 5 reps
      Standing BB Shoulder Press (unweighted BB) - 10 reps
      Air Squat - 15 reps

#1  Do 6 rounds of:

      BB Behind the Neck Split Jerk - 1 rep
      BB Split Jerk - 1 rep

      (See video at the bottom of the post)
      Start with a weight that you can easily manage and then add weight each set.
      Rest between rounds.

#2  This is one round.

      Hand Release Pushup - 21 reps
      DB Reverse Fly - 18 reps
      DB Lateral Raise - 15 reps
      BB Push Press - 12 reps (lock out at the top of each rep)
      Burpee - 9 reps

      REST - 60 seconds
      BB Thruster - 60 seconds of work
      REST - 60 seconds

      Hand Release Pushup - 9 reps
      DB Reverse Fly - 12 reps
      DB Lateral Raise - 15 reps
      BB Push Press - 18 reps (lock out at the top of each rep)
      Burpee - 21 reps

LEGS - 12/8/13

Warmup - At a comfortable pace, with an unweighted BB, do 3 rounds of:
      Front Squat - 5 reps
      Standing Shoulder Press - 5 reps
      Back Squat - 5 reps
      Behind the Neck Push press - 5 reps

#1  BB Clean

      Set 1 - 3 reps at 50% of 1RM
      Set 2 - 3 reps at 60% 
      Set 3 - 3 reps at 70% 
      Set 4 - 1 rep at 75%
      Set 5 - 1 rep at 80%
      Set 6 - 1 rep at 85%
      Set 7 - 1 rep at 90%

      Rest between sets.

#2  BB Front Squat (no pause)

      Start a timer.  You have 10 minutes to hit a 3 Rep Max.  We will post our
      results.  You can do 2 sets, 6 sets, 10 sets, whatever works for you to get your
      heaviest set in that 10 minutes.  And the 10 minutes is for the whole group.  Each
      person doesn't get 10 minutes (unless you are working out by yourself). 

#3  This is one round.

      American Kettlebell Swing - 60 seconds
      BB Back Squat (no pause, 75% of 1 RM) - 60 seconds
      REST - 60 seconds
      Double Under - 60 seconds
      BB Back Squat (no pause, 65% of 1RM) - 60 seconds
      REST - 60 seconds
      Toes to Bar - 60 seconds
      BB Back Squat (no pause, 55% of 1RM) - 60 seconds
      
      You can rack the BB as often as you need to during the sets of back squats.  
      The weight is probably too heavy to do continuous reps for a minute.  Just get
      as many reps as you can for that minute, with perfect posture and technique.  

      Results for 3RM Front Squat:
      Scott Johnson - 235 lbs
      Don Starr - 175 lbs
      Gene Ledet - 215 lbs

BACK - 12/6/13

Warmup - At a comfortable pace, with an unweighted BB, do 2 rounds of:
      Behind the Neck Standing Press - 5 reps
      Back Squat - 10 reps
      Row - 15 reps

#1  BB Row - This is 2 sets.  Both sets are the same.  A set looks like this:

      Goal is 8 reps, but do as many complete reps as you can, and then do 
      2 partial reps.  Work hard on the partials!
      Immediately decrease weight and go for 4 reps, but again do as many
      complete reps as you can, and then 2 partial reps.

      Rest between sets.

#2  Cable Row - Do as many quality reps as you can in 2 minutes.

#3  Do 3 rounds of:

      BB Deadlift - 5 reps
      Pullup (Kipping or Strict) - 15 reps
      Double Under - 45 reps

      Rest 2 minutes between rounds.  

CHEST - 12/5/13

Warmup - Do 3 rounds of:
      Air Squat - 15 reps
      DB Lateral Raise - 12 reps
      DB Reverse Fly - 9 reps
      BB Bench Press with Kettlebells hanging from the bands - 6 reps
            (See the pic below of how the kettlebell hangs from the sleeve of the BB)

#1  BB Bench Press (1.5 REP) WITH BANDS      3-3-3-3-3-3 reps

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

#2  Every minute, on the minute, do 3 reps of BB Ground to Overhead. 
      In between sets of Ground to Overhead, you are doing hand release pushups.
      You are done when you have completed 100 pushups.  We are going to use 135 lbs
      on the barbell.

#3  You have 4 total minutes to:

      Run 400 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, the 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 bench press.  

      Results for #3:
      Rob Tijerina - 1:39 for 400 meters, 11 reps @ 205 lbs
      Scott Johnson - 1:30 for 400 meters, 12 reps @ 195 lbs

SHOULDERS - 12/3/13

Warmup - At a comfortable pace, do 4 rounds of:
      Snatch Grip Behind the Neck Push Press - 5 reps
      Overhead Squat - 5 reps

#1  Standing BB Shoulder Press      3-3-3-3-3 reps

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

#2  This is continuous work.

      BB Push Press - 25 reps
      Double Under - 50 reps
      DB Lateral Raise - 25 reps
      Jump Squat - 50 reps
      BB Row - 25  reps
      Hand Release Pushup - 50 reps

      You can break these exercises down into multiple sets.  Just try to work quickly and
      finish all reps of one exercise before moving to the next exercise.  

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.