3/11/14

Warmup - At a comfortable pace, do 2 rounds of:
      Unweighted BB Back Squat - 15 reps
      Unweighted BB Behind the Neck Press and Stretch - 5 reps
      Shoulder Rotation - 5 reps, rotate as far as you can in each direction
      Pullup Bar Swing - 5 reps
      Pushup (not hand release) - 15 reps

#1  BB Front Squat      4 sets x 3 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 70% of your
      front squat 1RM, and then try to add weight each set.  Rest between sets.

#2  BB Floor Press      6 sets x 3 reps

      Start with 70% of your bench press 1RM, and then try to add weight each set.
      Don't bounce at the bottom of each rep.  Control the weight, come to a complete
      stop at the bottom, and then press it up.  Rest between sets.  

#3  Hand Release Pushup    25-20-15-10-5 reps
      Goblet Squat                   5-10-15-20-25 reps

      This is continuous work.  Do 25 pushups, then 5 goblet squats, then 20 pushups, 
      then 10 goblet squats, etc.

#4  Do 1 round of:

      BB Bench Press (no pause) - 15 reps (as heavy as you can)
      Tire Pull - 50 meters (walking backward, with 100 lbs in the tire)
      Reverse Bear Crawl - 100 meters

3/9/14

Warmup - At a comfortable pace, do 3 rounds of:
      Pullup - 5 reps
      Unweighted BB Standing Shoulder Press - 10 reps (lock out at the top of each rep)
      Air Squat - 15 reps

#1  Do 5 rounds of:

      Behind the Neck BB Split Jerk - 1 rep
      Standard BB Split Jerk - 2 reps

      Start with a light weight and then add weight each round.
      Rest between rounds.  See the demo at the bottom of this post.

#2  DB Lateral Raise      20-18-16-14-12-10 reps
      Toes To Bar               4-6-8-10-12-14 reps

      This is continuous work.  Do 20 lateral raises, then 4 toes to bar, then 18 lateral
      raises, then 6 toes to bar, etc.

#3  Every minute, on the minute, do 4 reps of BB Push Press.  PAUSE for 2 seconds
      at the top of each rep.  Do 10 total sets. 

3/8/14

Warmup - With an unweighted BB, do 2 rounds of:
      Back Squat - 5 reps (no pause)
      Behind the Neck Standing Press - 5 reps
      Front Squat - 5 reps (no pause)
      Standing Shoulder Press - 5 reps

#1  BB Back Squat      8-8-8 reps

      Do as many warmup sets as you like.  The 3 sets that count are all at 75% of 1RM.
      Rest between sets.

#2  Do 6 rounds of:

      BB Hip Clean - 2 reps
      BB Hang Clean - 2 reps
      BB Power Jerk - 2 reps

      Start light and then try to add weight each round.  
      Rest between rounds.  Do all 6 reps in each round without releasing the bar.  

#3  On EVEN minutes, do 12 reps of 24" Box Jump
      On ODD minutes, do 12 reps of American Kettlebell Swing

      When you are not doing box jumps or kettlebell swings, you are doing burpees.
      You are done when you have completed 50 burpees.  

3/6/14

Warmup - With an unweighted BB, do 3 rounds of:
      Clean Grip Row - 5 reps
      Front Squat - 5 reps
      Standing Press - 5 reps
      Back Squat - 5 reps

#1  BB Row      6 sets x 3 reps

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

#2  Do 2 rounds of:

      BB Clean Grip Deadlift - 5 reps at 100% of clean 1RM
      Burpee - 10 reps
      DB Reverse Fly - 15 reps
      Jump Squat - 20 reps
      Cable Row - 25 reps
      Sledge VS Tire (Vertical Swing) - 30 seconds per side
      Plate Pull - 40 feet
      REST - 1 minute

      For the clean grip deadlift, reset your starting postion for every rep.
      Not touch and go.  Smooth and controlled.  

3/5/14

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

#1  BB Front Squat      4-4-4-4 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 60% of your
      front squat 1RM, and then try to add weight each set.  Rest between sets.  

#2  BB Bench Press WITH BANDS for SPEED (no pause)

      Every minute, on the minute, do 3 reps.  This is for 6 total sets.  Load on the bar is
      45% of bench press 1RM.  We want a quick, controlled downward phase, and then
      an explosive upward phase for all reps.  

#3  BB Bench Press      6 sets x 2 reps with a 2 second PAUSE at the bottom of each set.  

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

#4  Do 4 rounds of:

      Double Under - 40 seconds of work
      REST - 20 seconds
      Goblet Squat - 40 seconds of work
      REST - 20 seconds
      Hand Release Pushup - 40 seconds of work
      REST - 20 seconds

      Your only rest between rounds is the 20 seconds after the hand release pushups.  

3/3/14

Warmup - (Same as 2/25) - 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

#1  Standing BB Shoulder Press - 15 reps

      Just one set.  Go as heavy as you can.  Lock out at the top of every rep.

#2  In 10 minutes, do as many quality rounds as you can of:

      DB Lateral Raise - 20 reps
      Cable Row - 20 reps
      DB Thruster - 20 reps
      Double Under - 20 reps

#3  Standing BB Shoulder Press - 15 reps

      Same as #1.  Just one set.  Go as heavy as you can.  Lock out at the top of every rep.

3/2/14

Warmup - With an unweighted BB, do 1 round of:
      Back Squat - 5 reps
      Behind the Neck Standing Shoulder Press - 5 reps
      Front Squat - 5 reps
      Push Press - 5 reps
      Hang Clean - 5 reps
      Split Jerk - 5 reps

      BB Clean and Split Jerk      3-3 reps
      3 reps at 55% of clean 1RM, rest, then 3 reps at 65%.
      NOT touch and go.  Reset your starting position for every rep.  

#1  BB Clean Lift Off  +  Clean and Split Jerk

      Start a timer.  At 0:00, 2:00, 4:00, and 6:00, do:
      BB Clean Lift Off -  2 reps  +  BB Clean and Split Jerk -  1 rep
      Load is 75% of Clean 1RM

      Rest as needed.

      Then restart the timer.  At 0:00, 2:00, 4:00, and 6:00, do:
      BB Clean Lift Off -  1 rep  + BB Clean and Split Jerk -  1 rep
      Load is 85% of Clean 1RM

#2  Do 3 rounds of:

      Hand Release Pushup - 21 reps
      BB Row - 18 reps
      Burpee - 15 reps
      BB Back Squat - 12 reps (no pause, 50% of 1RM)
      REST - 60 seconds