3/21/14

Warmup - At a comfortable pace, with an unweighted BB, do 2 rounds of:
      Back Squat - 12 reps
      Standing Shoulder Press - 9 reps
      Push Press - 6 reps

#1  Do 4 rounds of:

      BB Power Jerk - 3 reps
      BB Front Squat - 3 reps
      BB Push Press - 3 reps

      Start with a light weight for the first round, and then add weight each round.
      Rest between rounds.

#2  This is 24 sets.  Sets start on the minute and half-minute, and are 20 seconds of
      work followed by 10 seconds of rest.

      The last set starts at 11 minutes and 30 seconds.

      Do 6 sets each of:
      DB Lateral Raise 
      Goblet Squat
      DB Reverse Fly
      DB Push Press

      Do all sets of each exercise, before moving on to the next exercise.  So you will do
      6 sets of lateral raise (20 sec work, 10 sec rest), then 6 sets of goblet squat, etc.

3/20/14

Warmup - At a comfortable pace, 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 with a 5 second PAUSE at the bottom of each rep
      Push Press -  5 reps

#1  BB Front Squat (no pause) - 4 sets x 2 reps

      Do as many warmup sets as you like.  The sets that count are all at 90% of front 
      squat 1RM.  Rest between sets.

#2  BB Hip Clean - 4 sets x 5 reps

      Do 1 set with the bar, then 1 set with 50% of your clean 1RM.  The first set that
      counts is with 60% of your 1RM, and then try to add weight each set.  
      Rest between sets.

#3  Start a timer:

      At 0:00 - Burpee - 22 reps
      At 2:00 - BB Clean Grip Deadlift - 8 reps
      At 4:00 - Burpee - 20 reps
      At 6:00 - BB Clean Grip Deadlift - 10 reps
      At 8:00 - Burpee - 18 reps
      At 10:00 - BB Clean Grip Deadlift - 12 reps

      For the deadlift, load is 100% of clean 1RM.  These are NOT touch and go.
      Reset your starting position for every rep.  Smooth and controlled.

3/18/14

Warmup - At a comfortable pace, with an unweighted BB, do 3 rounds of:
      Row - 10 reps
      Back Squat - 5 reps (with a 2 second PAUSE at the bottom of each rep)

#1  Start a timer.  You have 5 minutes to establish a 5 Rep Max for Strict Weighted Pullup.

#2  Do 2 rounds of:

      Double Under - 40 reps
      REST - 30 SECONDS
      BB Row - 20 reps
      REST - 30 SECONDS
      24" Box Jump - 20 reps
      REST - 30 SECONDS
      Cable Row - 20 reps

      Rest as needed between rounds.  
      

3/17/14

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

#1  BB Back Squat (with a 5 second PAUSE at the bottom of each rep) - 2 reps x 4 sets

      Do as many warmup sets as you like.  The first set that counts is with 75% of your
      back squat 1RM.  Try to add weight each set.  Rest between sets.

#2  BB Bench Press WITH BANDS (no pause)      2 reps x 6 sets

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

#3  Do 3 rounds of:

      BB Thruster - 9 reps (50% of front squat 1RM, lock out at the top of each rep)
      EZ Curl Bar Nosebreaker - 12 reps
      Toes to Bar - 15 reps
      Hand Release Pushup - 18 reps
      REST - 1 minute
      BB Rack Press - 6 reps (heavy as you can)
      
      Rest as needed between rounds.

3/15/14

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

      Then, Run 25 meters - 6 reps
      Effort level for the 8 reps is 50% for rep 1, 60% for rep 2, 70% for rep 3, 80% 
      for rep 4, and 90% for reps 5 and 6.

#1  Every minute, on the minute, run 100 meters in less than 20 seconds.  
      Do 8 reps.

#2  With a partner, do 80 total reps of BB Push Press.  Load is 70% of Strict Press 1RM.
      Split the work however you like.  If both partners have about the same 1RM, you can
      both use the same bar.  If the partners have dramatically different 1RM's, you can
      set up two bars.  Only one partner working at a time.  

3/14/14

Warmup - With an unweighted BB, do one round of:
      Front Squat - 10 reps
      Push Press - 10 reps 
      Hang Clean - 10 reps
      Then, with 95 lbs, do one round of:
      Front Squat - 5 reps
      Push Press - 5 reps
      Hang Clean - 5 reps

#1  BB Back Squat      4 sets x 4 reps

      Do as many warmup sets as you like.  The load, for all 4 sets that count, is 85% of
      your back squat 1RM.  Rest between sets.

#2  BB Clean      4-3-2-1-1-1 rep

      Load for each set: 4 reps at 65% of 1RM, 3 reps at 70%, 2 reps at 75%, 1 rep at 80%, 
      then go by feel on the last two single reps.  Not touch and go reps.  Reset your starting 
      position before every rep.  Rest between sets.

#3  Do 3 rounds of:

      BB Front Squat (no pause, 50% of 1RM) - 45 seconds of work
      REST - 45 seconds
      Double Under - 45 seconds of work
      REST - 45 seconds
      Squat Box Jump (18" box) - 45 seconds of work
      REST - 45 seconds
      American Kettlebell Swing - 45 seconds of work
      REST - 45 seconds

      For the squat box jump, for each rep, do an air squat, and as you come up from
      the bottom position, jump onto the box.
      

3/12/14

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

#1  Clean Grip BB Deadlift      6 sets x 3 reps

      Normal tempo on the way up.  5 SECONDS to lower the weight each rep.  Not
      touch and go.  Reset your starting position every rep.  Start with a weight you
      can easily manage and then try to add weight each set.  Rest between sets.  

#2  Every minute, on the minute, do one set of BB Row, followed immediately by one
      set of burpees.  For the first minute, do 5 reps of BB Row and 5 burpees.  For the
      second minute, do 6 reps of BB Row and 6 burpees.  Continue adding one rep
      per minute to each exercise until you either fail to complete all reps before the start
      of the next minute, or you complete the round of 14 reps (10 rounds).

#3  Cable Row      15-20-25 reps

      This is 3 sets.  Rest between sets.
      Use the same weight for all 3 sets.