1/22/14

Warmup - At a comfortable pace, do 2 rounds of:
      Pullup - 5 reps
      Pushup (not hand release) - 10 reps
      Air Squat - 15 reps
      Unweighted BB Thruster - 10 reps
      Unweighted BB Hang Clean - 5 reps

#1  BB Front Squat with a 5 second PAUSE at the bottom of each rep     3-3-3-3 reps

      Start with 60% of your front squat 1RM and then try to add weight each set.
      Rest between sets.  

#2  BB Bench Press WITH BANDS (2 second PAUSE at bottom)    5-5-5-5-5 reps

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

#3  This is 6 rounds.

      Hand Release Pushup      20-18-16-14-12-10 reps
      Double Under - 20 reps each round.
      BB Bench Press (no pause)    2-4-6-8-10-12 reps

      Rest one minute between rounds.  
      For round 1, do 20 pushups, 20 double unders, 2 reps of bb bench then rest 1 min.
      For round 2, do 18 pushups, 20 double unders, 4 reps of bb bench then rest 1 min.
      For round 3, do 16 pushups, 20 double unders, 6 reps of bb bench then rest 1 min.
      Continue the pattern until you complete the 6 rounds.

      Try to stick with the same weight for the bench press, for all 6 rounds.  
      

1/20/14

Warmup - At a comfortable pace, do 3 rounds of:
      Unweighted BB Behind the Neck Press and Stretch - 5 reps
      Shoulder Rotation - 5 reps, rotate as far as you can in each direction, every rep
      Pullup Bar Swing - 5 reps

      See the video below for a demo.  This shoulder mobility/warmup is from my
      olympic weightlifting coach.  

#1  Do 4 rounds of:

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

      Start with 60% of your shoulder press 1RM, and then add weight each round.
      Rest between rounds.

#2  Every EVEN minute, run 100 meters in less than 20 seconds.
      Every ODD minute, do 7 Burpees. 

      Do 8 sets of each exercise, for 16 total sets. 
     

     

1/19/14

Warmup - Do 30 Air Squats, then with an unweighted BB, do 2 rounds of:
      Hip Clean - 5 reps
      Standing Clean Grip Shoulder Press - 5 reps (lock out at the top)
      Hang Clean - 5 reps
      Behind the Neck Standing Clean Grip Shoulder Press - 5 reps (lock out at the top)
      Front Squat (no pause) - 5 reps

#1  BB Reverse Deadlift + BB Clean
      Set 1 - 50% of clean 1RM - 3 reps
      Set 2 - 60% of clean 1RM - 3 reps
      Set 3 - 70% of clean 1RM - 2 reps
      Set 4 - 75% of clean 1RM - 2 reps
      Set 5 - 80% of clean 1RM - 1 rep
      Set 6 - By feel - 1 rep

      One rep of reverse deadlift + clean equals:
      Clean Grip Deadlift, up at a normal tempo - 1 rep
      5 SECONDS to lower the weight to the floor, slow and controlled
      BB Clean at a normal tempo - 1 rep

#2  BB Back Squat      8-8-8 reps

      Load for all 3 sets is 65% of your back squat 1RM.  Rest between sets.

#3  With a 9 minute time limit, get as far as you can with:

      BB Front Squat (no pause) - 10 reps
      Run 200 meters
      American Kettlebell Swing - 20 reps
      Double Leg Hop - 25 meters
      Tire Pull with 100 lbs in the tire - 25 meters
      DB Thruster - 20 reps
      Double Suicide on the 50 meter course

      You are done when either you finish the double suicide, or you reach 9 minutes,
      whichever comes first.

1/17/14

Warmup - At a comfortable pace, with an unweighted BB, do 2 rounds of:
      Row - 10 reps
      Standing Shoulder Press - 10 reps (lock out at the top of each rep)
      Back Squat - 10 reps (no pause)

#1  BB Row - Every minute, on the minute, do 5 reps.  Do 8 total sets.  Try to stick
      with the same weight for all 8 sets.

#2  In 8 minutes, do as many rounds as you can of:

      American Kettlebell Swing
      Kipping Pullup
      Burpee

      For round 1, do 6 reps per exercise.  For round 2, do 8 reps per exercise. For
      round 3 do 10 reps.  Keep adding 2 reps per exercise, each round, until you
      reach the 8 minute time limit. 

1/16/14

Warmup - At a comfortable pace, do 3 rounds of:
      Pullup - 5 reps
      Pushup (not hand release) - 10 reps
      Air Squat - 15 reps

#1  BB Front Squat with a 5 second PAUSE at the bottom of each rep      4-4-4-4 reps

      NO, this is not a typo.  YES we are squatting today.
      Start with 50% of your front squat 1RM and then try to add weight each set.
      Rest between sets.

#2  BB Incline Bench Press (no pause)      5-5-5-5-5 reps

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

#3  This is 3 rounds.  You will do a set every minute, on the minute, for 12 minutes.

      0:00 - Hand Release Pushup - 20 reps
      1:00 - BB Ground to Overhead - 5 reps
      2:00 - DB Lateral Raise - 20 reps
      3:00 - BB Rack Press - 5 reps

      Round 2 starts at 4:00.  Round 3 starts at 8:00.

SHOULDERS - 1/14/14

Warmup - At a comfortable pace, do 2 rounds of:
      DB Reverse Fly - 10 reps
      Air Squat - 10 reps
      DB Lateral Raise - 10 reps
      Unweighted BB Thruster - 10 reps

#1  Standing BB Shoulder Press (1.5 REP)      7-5-3 reps

      To complete one rep, from the starting position, press the weight halfway up,
      bring it back down to the starting position, then press it all the way up to lockout.
      Rest between sets.  Try to add weight each set.

#2  Run 400 meters for time, on the 50 meter course.  This is just one rep.
      We will post our times.

#3  Do 2 rounds of:

      BB Waiter's Walk - 100 meters
      Hand Release Pushup - 25 reps
      Pullup - 15 reps
      BB Back Squat - 5 reps
      BB Behind the Neck Push Press - 5 reps
      BB Front Squat - 5 reps
      BB Push Press - 5 reps

      Do the last 4 BB exercises without setting the bar down.  Rest between rounds. 

      Results for the timed 400 meter run:
      Scott Johnson - 1:20.9

LEGS - 1/13/14

Warmup - With an unweighted BB, do 3 rounds of:
      Standing Shoulder Press - 5 reps
      Front Squat - 5 reps with a 3 second PAUSE at the bottom of each rep
      Hip Clean - 5 reps

#1  BB Front Squat      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 results.

#2  BB Clean
      
      Every thirty seconds, do 1 rep at 70% of your 1RM.  Do 15 reps.
      Reset your starting position for each rep.

#3  Do 1 round of:

      Tire Pull - 50 meters with 50 lbs in tire (walking backward pulling tire)
      Double Under - 50 reps
      Air Squat - 50 reps
      American Kettlebell Swing - 50 reps
      Burpee - 50 reps

      Results for the Front Squat 1RM:
      Rob Tijerina - 245 lbs
      Don Starr - 190 lbs
      Hector Valdovino - 165 lbs
      Scott Johnson - 270 lbs