Warmup - At a comfortable pace, do 4 rounds of: Pushup (1.5 REP) - 5 reps Goblet Squat - 10 reps BB Bench Press - Round 1 - 7 reps at 145 lbs, Round 2 - 5 reps at 165 lbs Round 3 - 3 reps at 185 lbs, Round 4 - 3 reps at 205 lbs #1 BB Bench Press (no pause) Set 1 - 225 lbs to failure (NFL Combine Style) Set 2 - If you complete 10 or more reps on Set 1, add 50 lbs and go to failure. If you complete less than 10 reps on Set 1, subtract 50 lbs and go to failure. Rest between sets. We will post our results. You can scale down the warmup weight, and you can absolutely go lighter than 225 if you need to. For example, if you do the first set with 155 and get 8 reps, you would drop to 105 lbs and go to failure on the second set. If you get 12 reps at 155, you would increase to 205 lbs for Set 2. Just out of curiosity I looked at the numbers for the 225 pound bench press at the 2013 NFL Combine: Most reps - Akeem Spence, DT, Illinois - 37 reps Fewest reps - Marquess Wilson, WR, Washington State - 7 reps #2 On the 50 meter course, run 200 meters for time. We will post our results. This is just one rep. Before you run the 200 meters, do 7 submaximal sprints. The distance for the submaximal sprints is 25 METERS. Your effort level for the 7 reps is: 50% for rep 1, 60% for rep 2, 70% for rep 3, 80% for rep 4, and then 90% for reps 5, 6 and 7. #3 This is 4 rounds. Hand Release Pushup - 18 reps BB Thruster - 12 reps (be sure to lock out at the top of each rep) REST - 1 minute BB Rack Press - 6 reps Rest between rounds. Results for the bench press and 200 meter run: Andrew Ratoza - 3 reps at 225, 13 reps at 175, 33.7 seconds Hector Valdovino - 2 reps at 205, 15 reps at 155, 37.4 seconds Don Starr - 3 reps at 185, 20 reps at 135, 36.6 seconds Scott Johnson - 6 reps at 225, 15 reps at 175, 34.6 seconds Jeff Kennedy - 6 reps at 225, 16 reps at 175 Marshall Dandridge - 18 reps at 225, 3 reps at 275 Tyson Poindexter - 21 reps at 225, 6 reps at 275 Mike Heeney - 16 reps at 225, 4 reps at 275
Warmup - At a comfortable pace, with an unweighted BB, do 2 rounds of: Back Squat - 10 reps Behind the Neck Push Press - 10 reps Hang Clean - 5 reps Then do: BB Clean - 3 reps at 50% of 1RM (reset your starting position every rep) BB Clean - 3 reps at 60% of 1RM (reset your starting position every rep) #1 BB Clean 1-1-1-1-1-1 rep We are going for a 1 Rep Max here. Start with a weight you can easily handle and then add weight each rep. Rest between reps. We will post results. #2 BB Front Squat 1-1-1-1 rep 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 reps. Start with 50% of your front squat 1RM and then try to add weight each rep. #3 Do 4 rounds of: BB Back Squat - 40 seconds of work (50% of 1RM) REST - 20 seconds American Kettlebell Swing - 40 seconds of work REST - 20 seconds Double Under - 40 seconds of work REST - 20 seconds
Results for the BB Clean 1 Rep Max: Don Starr - 165 lbs Carlo Anguiano - 225 lbs Scott Johnson - 205 lbs
Warmup - At a comfortable pace, do 3 rounds of: BB Hang Clean and Split Jerk - 3 reps with an unweighted BB Kipping Pullup - 6 reps Pushup (not hand release) - 9 reps Air Squat - 12 reps #1 Standing Broad Jump - Best of 4 attempts Do some practice jumps at a low to moderate intensity before you start #1. From a stationary start, jump with both feet and land with both feet. We will post our results. #2 BB Deadlift - 10 reps We are looking for a PERFECT POSTURE 10 Rep Max. Don't just dive into your 10RM. Do a few reps at about 80%, 85%, 90%, and then 95% of your projected 10RM before your max effort set. We will post our results. #3 Do 1 round of: Kipping Pullup - 25 reps DB Thruster - 20 reps BB Row - 15 reps Pushup (1.5 REP) - 10 reps BB Clean - 5 reps (not touch and go, reset your start position for each rep) REST - 60 seconds Double Under - 60 reps REST - 60 seconds BB Clean - 5 reps (not touch and go, reset your start position for each rep) Pushup (1.5 REP) - 10 reps BB Row - 15 reps DB Thruster - 20 reps Kipping Pullup - 25 reps Results for the Standing Broad Jump and the 10RM Deadlift: Don Starr - 7' 3" and 205 lbs
Warmup - At a comfortable pace, do 3 rounds of: DB Reverse Fly - 12 reps BB Bench Press (50% of 1RM) - 6 reps Air Squat - 12 reps BB Thruster (unweighted BB) - 6 reps (lock out at the top of each rep) #1 BB Bench Press 1-1-1-1-1-1 rep We are going for a 1 Rep Max here. Start with a weight you can easily manage and then add weight each set. Rest between sets. We will post our results. #2 Run 100 meters Burpee - 5 reps Run 200 meters Burpee - 10 reps Run 300 meters Burpee - 15 reps Run 400 meters Burpee - 20 reps This is continuous work. #3 Do 3 rounds of: BB Bench Press - 5 reps with a 2 second PAUSE at the bottom of each rep BB Front Squat - 5 reps with a 2 second PAUSE at the bottom of each rep EZ Curl Bar Nosebreaker - 15 reps Hand Release Pushup - 15 reps REST - 2 minutes Results for the BB Bench Press 1RM: Rob Tijerina - 275 lbs Don Starr - 205 lbs Hector Valdovino - 225 lbs
Warmup - At a comfortable pace, with an unweighted BB, do 2 rounds of: Back Squat - 10 reps Behind the Neck Standing Press - 5 reps Front Squat - 10 reps Standing Press - 5 reps
#1 Standing BB Shoulder Press 3-3-2-2-1-1-1 rep
We are going for a 1 Rep Max here. Start with a weight you can easily manage and then add weight each set. Rest between sets. We will post our results.
#2 Do 2 rounds of:
BB Split Jerk - 3 reps BB Thruster - 5 reps (be sure to push your head through and lock out each rep) BB Push Press - 7 reps
Rest between rounds.
#3 In 10 minutes, do as many quality rounds as you can of:
DB Lateral Raise - 15 reps Toes to Bar - 9 reps BB Overhead Squat - 3 reps with a 3 second PAUSE at the bottom of each rep
This is continuous work. Results for BB Shoulder Press 1RM: Hector Valdovino - 145 lbs Don Starr - 145 lbs Scott Johnson - 155 lbs