Warmup - (same warmup as 1/20 - I reposted the demo video at the bottom of the post) 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 #1 BB Push Press Every minute, on the minute, do 5 reps. Do 6 total sets. #2 Do 3 rounds of: Standing BB Shoulder Press - 10 reps Cable Row - 15 reps Hand Release Pushup - 20 reps DB Lateral Raise - 25 reps Jump Squat - 30 reps Rest 2 minutes between rounds.
Warmup - At a comfortable pace, with an unweighted BB, do 2 rounds of: Back Squat - 5 reps Behind the Neck Standing Press - 5 reps Front Squat - 5 reps Standing Shoulder Press - 5 reps Hang Clean - 5 reps #1 BB Front Squat (no pause) 2-2-2-2-2 reps Do as many warmup sets as you like. Then do all 5 working sets at 80% of Front Squat 1RM. Rest between sets. #2 BB Clean Lift Off + Clean and Jerk Start a timer. At 0:00, 2:00, 4:00, and 6:00, you will do: BB Clean Lift Off - 3 reps + BB Clean and Jerk - 1 rep Load is 70% of Clean 1RM Rest as needed. Then restart the timer. At 0:00, 2:00, 4:00, and 6:00, you will do: BB Clean Lift Off - 2 reps + BB Clean and Jerk - 1 rep Load is 80% of Clean 1RM
See the video at the bottom of the post. Sorry about the poor lighting. You may notice after the clean lift offs, on the single rep of the clean, that my hips start to rise a little before my shoulders. That is not ideal. I do that sometimes when I try and come off the floor too quickly. I am working to correct that. Shoulders and hips should move at the same time, as the bar breaks contact with the floor. #3 On the 50 meter course, run 800 meters in less than 3 minutes and 45 seconds. REST - 1 minute Air Squat - 100 reps REST - 1 minute Burpee - 25 reps
Warmup - At a comfortable pace, do 3 rounds of: Air Squat - 12 reps Pushup (not hand release) - 9 reps Clean Grip BB Row - 6 reps with 95 lbs BB Hip Clean - 3 reps with 95 lbs
Feel free to adjust the weight of the warmup rows and hip cleans.
#1 BB Stand on the Band Deadlift 5-5-5-5-5 reps
See the demo at the bottom of the post. Start with a weight you can easily manage and then add weight each set. Rest between sets.
#2 Every EVEN minute - Double Unders (20 seconds of work) Every ODD minute - Strict Unweighted Pullups
For the pullups, you pick the number of reps for the first set. Let's say, for example, you pick 7 reps. For the second set of pullups, you will do 8 reps, and then continue adding one rep every set. You are done when you either fail to complete the required number of pullups by the end of that minute, or you COMPLETE 8 SETS OF PULLUPS. So, just to clarify, if you start with 7 pullups for the first set, and you complete all 8 sets, your last set would be 14 pullups.
Warmup - With an unweighted BB, do 2 rounds of: Back Squat - 5 reps Behind the Neck Standing Shoulder Press - 5 reps Front Squat - 5 reps Standing Shoulder Press - 5 reps #1 BB Back Squat 2-2-2-2-2 reps with a 5 second PAUSE at the bottom of each rep Do as many warmup sets as you like. The first set that counts is with 65% of your back squat 1RM, and then add weight each set after that. Rest between sets. #2 Do 3 rounds of: BB Bench Press with BANDS for SPEED (35% of 1RM) - 5 reps Plate Pull - 80 feet REST - 60 seconds BB Bench Press with BANDS for SPEED (35% of 1RM) - 5 reps DB Incline Bench Press - 15 reps REST - 60 seconds For the bench press with bands for speed, we want a quick, controlled lowering of the weight and then an explosive press upward for each rep. #3 BB Floor Press 5-5-5-5-5 reps Start with a weight you can easily manage, and then add weight each set. Rest between sets. #4 Do 8 rounds of: Hand Release Pushup - 20 seconds of work REST - 10 seconds Pace yourself. Try to get about the same number of reps for each of the 8 sets.
Warmup - (same as Jan. 20th) - 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
Then do 1 set of 12 reps, of Standing BB Shoulder Press, with 50% of your 1RM. Be sure to lock out at the top of each rep.
#1 Standing BB Shoulder Press Every minute, on the minute, do 3 reps. Do 10 total sets. Try to use the same weight for all 10 sets.
#2 This is one round.
Burpee - 15 reps DB Lateral Raise - 25 reps American Kettlebell Swing - 35 reps Double Under - 45 reps Air Squat - 55 reps Double Under - 45 reps American Kettlebell Swing - 35 reps DB Lateral Raise - 25 reps Burpee - 15 reps
Warmup - With an unweighted BB, do 2 rounds of: Front Squat - 5 reps Back Squat - 5 reps Behind the Neck Press and Stretch - 5 reps Hang Clean - 5 reps Split Jerk - 5 reps You can see the demo of the press and stretch in the video from 1/20. You just lock out at the top of each rep, and then move the BB back as far as you can while maintaining your locked out elbows. #1 BB Back Squat Set 1 - 3 reps at 55% of back squat 1RM Set 2 - 3 reps at 65% Set 3 - 3 reps at 70% Sets 4, 5, 6, and 7 - 5 reps at 75% Rest between sets. #2 Do 4 rounds of: BB Hang Clean - 3 reps BB Front Squat - 3 reps BB Push Press - 3 reps Start with a weight you can easily manage and then try to add weight each round. Rest between rounds. Do all 9 reps without setting the bar down. #3 This is 3 rounds. Round 1: Hand Release Pushup - 30 reps Cable Row - 25 reps BB Thruster - 20 reps at 95 lbs Round 2: Hand Release Pushup - 25 reps Cable Row - 20 reps BB Thruster - 15 reps at 115 lbs Round 3: Hand Release Pushup - 20 reps Cable Row - 15 reps BB Thruster - 10 reps at 135 lbs Rest as needed between rounds. The weights for the thrusters are just a recommendation. You can go heavier or lighter if you like.
Warmup - At a comfortable pace, do 2 rounds of: Air Squat - 10 reps Hand Release Pushup - 10 reps Cable Row (light weight) - 10 reps #1 Cable Row - This is 2 sets. Both sets are the same. ONE set looks like this: Goal is 8 complete 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 complete reps, but again do as many complete reps as you can, then 2 more partial reps. Rest between sets. #2 BB Row - Do as many quality reps as you can in 2 minutes. You pick the weight. I am going with 135 lbs. You can set the bar down as many times as you need to during the 2 minutes. #3 In 9 minutes, do as many rounds as you can of: DB Reverse Fly - 12 reps Toes to Bar - 9 reps Squat Box Jump (24" Box) - 6 reps REST - 30 seconds For the Squat Box Jump, for each rep, do a full squat as low as you can with good posture, and then drive up out of the squat, jumping onto the box. Remember to stand all the way up on the box every rep.