4/1/14

Warmup - At a comfortable pace, with an unweighted BB, do 2 rounds of:
      Front Squat - 5 reps
      Standing Shoulder Press - 5 reps
      Hang Clean - 5 reps
      Behind the Neck Snatch Grip Push Press - 5 reps
      Overhead Squat - 5 reps 

#1  BB Clean      6 sets x 1 rep

      We are going for a 1RM here.  Start with a weight you can easily manage and 
      then add weight each rep.  Do as many warmups as you like before you start the
      6 singles.  Rest between reps.  We will post our results.

#2  Run 400 meters for time (on the 50 meter course)

      Before you run the 400, run 25 meters x 5 reps at an effort level of 50% for the first
      rep, 60% for the second rep, 70% for the third rep, 80% for the 4th rep, and then
      90% for the 5th rep.  We will post our results.

#3  Do one round of:

      BB Deadlift - 5 reps (heavy, not touch and go, reset your start position every rep)
      Burpee - 10 reps
      Pullup - 20 reps
      Burpee - 10 reps
      American Kettlebell Swing - 30 reps
      Burpee - 10 reps
      Double Under - 40 reps
      Burpee - 10 reps
      Air Squat - 50 reps      

      Results for the BB Clean 1RM and 400 meter run:

      Rob Tijerina - 205 lbs and 1 minute, 22.5 seconds
      Scott Johnson - 205 lbs and 1 minute, 21.3 seconds
      Hector Valdovino - 155 lbs and 1 minute, 22.9 seconds
      Cavason Sutton - 200 lbs and 1 minute, 34 seconds
      

3/30/14

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

#1  Strict Weighted Pullup      6 sets x 1 rep

      We are going for a 1RM here.  Start with a weight you can easily manage and
      then add weight each rep.  Do as many warmup sets and reps as you like before
      you start the 6 singles.  Rest between reps. 

#2  Strict Unweighted Pullup - One set.  Go to failure.  We will post our results.

#3  Do 2 rounds of:

      BB Row - 15 reps
      24" Box Jump - 1 minute of work
      Cable Row - 15 reps
      Sledgehammer VS Tire (vertical swing) - 1 minute of work (30 seconds per side)

      Rest 1 minute between rounds. 

      Results for one set of strict unweighted pullups and 1RM strict weighted pullup:

      Don Starr - 14 reps and 55 lbs
      Hector Valdovino - 16 reps
      Scott Johnson - 30 reps and 140 lbs
      Rob Tijerina - 32 reps and 105 lbs
      Jason Bryant - 9 reps and 50 lbs
      Cavason Sutton - 19 reps and 75 lbs

3/29/14

Warmup - At a comfortable pace:
      Air Squat - 2 sets x 15 reps
      Unweighted BB Back Squat - 15 reps
      BB Back Squat - 15 reps (no pause, 40% of 1RM)

#1  BB Back Squat      6 sets x 1 rep

      We are going for a 1RM here.  Start with a weight you can easily manage and then
      add weight each set.  Do as many warmup sets as you like before you start the 
      6 singles.  We will post our results.

#2  BB Bench Press      6 sets x 1 rep
     
      We are going for a 1RM here.  Just like the back squat, start with a weight you can
      easily manage and then add weight each set.  Do as many warmup sets as you like
      before you start the 6 singles.  We will post our results.

#3  Double Under      3 sets x 25 reps

      The idea is to complete each set of double unders unbroken (without any missed reps).
      If you miss any reps during a set, there is a 10 burpee penalty.  So, for
      example, if you miss on your 17th rep, do the remaining double unders, then
      immediately do 10 burpees.  Rest between sets.  

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

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

      Results for the 1RM Back Squat and Bench Press:
     
      Don Starr  - Back Squat - 210 lbs, Bench Press - 215 lbs
      Hector Valdovino  -  Back Squat - 215 lbs, Bench Press - 230 lbs
      Scott Johnson  -  Back Squat - 300 lbs, Bench Press - 255 lbs
      Rob Tijerina  -  Back Squat - 285 lbs, Bench Press - 270 lbs
      Jason Bryant - Back Squat - 335 lbs, Bench Press - 280 lbs
      Cavason Sutton - Back Squat - 300 lbs, Bench Press - 230 lbs

3/27/14

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

#1  Every minute, on the minute, do 5 reps of Standing BB Shoulder Press.  Do 6 
      total sets.  Try to stick with the same weight for all 6 sets.

#2  This is 5 rounds.

      Round 1 - Do A
      Round 2 - Do A and B
      Round 3 - Do A, B, and C
      Round 4 - Do A, B, C, and D
      Round 5 - Do A, B, C, D, and E

      A) BB Push Press - 12 reps
      B) BB Row - 15 reps
      C) Hand Release Pushup - 20 reps 
      D) DB Lateral Raise - 30 reps
      E) Double Under - 60 reps

      Rest 1 minute between rounds.  

3/26/14

Warmup - At a comfortable pace, with an unweighted BB, do 2 rounds of:
      Back Squat - 5 reps
      Behind the Neck Press and Stretch - 5 reps
      Front Squat - 5 reps with a 5 second PAUSE at the bottom of each rep
      Hang Clean - 5 reps
      Split Jerk - 5 rep

#1  BB Hang Clean and Split Jerk

      Sets 1 + 2 - Hang Clean - 3 reps then Split Jerk - 3 reps
      Sets 3 + 4 - Hang Clean - 2 reps then Split Jerk - 2 reps
      Sets 5 + 6 - Hang Clean - 1 rep then Split Jerk - 1 rep

      PAUSE for 2 seconds in the hang position (BB just above the knee) on each rep.
      Start with a light weight and then try to add weight each set.  Rest between sets.  

#2  In 7 minutes, do as many quality rounds as you can of:

      Toes to Bar      3-6-9-12-15-18 reps...
      DB Thruster    3-6-9-12-15-18 reps...

      This is continuous work.  Do 3 reps of toes to bar, then 3 thrusters, then 6 reps of
      toes to bar, then 6 thrusters, etc., adding 3 reps per round to each exercise.

3/24/14

Warmup - At a comfortable pace, with an unweighted BB, do 2 rounds of:
      Back Squat - 5 reps
      Behind the Neck Press - 5 reps
      Front Squat - 5 reps
      Clean Grip Row - 10 reps

#1  Cable Row      2 sets x 20 reps

      As heavy as you can.  Rest between sets.

#2  Do 5 rounds of:

      Pullup - 10 reps
      Burpee - 10 reps
      BB Row - 10 reps
      BB Push Press - 10 reps
      American Kettlebell Swing - 10 reps
      24" Box Jump - 10 reps

      This is continuous work.

3/23/14

Warmup - Do 30 Air Squats, then:
      Russian Baby Maker - 2 reps of 30 seconds
      Then, with an unweighted BB, do 3 rounds of:
      Snatch Grip Push Press (this is behind the neck) - 5 reps
      Overhead Squat - 5 reps

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

      This is an intentionally lighter day (for the squats), but still try to add some weight
      each set, if you can.  Rest between sets.  

#2  Start a timer.
      At the start of the first minute, do 11 hand release pushups.
      At the start of the second minute, do 12 hand release pushups.
      Continue to add 1 rep per minute until:
      a) you fail to complete the required number of reps before the start of the next minute
      -OR-
      b) you complete the round of 20 pushups

#3  BB Bench Press with a 2 second PAUSE at the bottom of each rep

      Set 1 - 8 reps (you pick the weight)
      Set 2 - Load from Set 1 plus 20 lbs and go to failure
      Set 3 - Load from Set 1 minus 20 lbs and go to failure

      Rest between sets.  An example:  Set 1 - 185 lbs, Set 2 - 205 lbs, Set 3 - 165 lbs

#4  Do 3 rounds of:

      Goblet Squat - 40 seconds
      REST - 20 seconds
      Double Under - 40 seconds
      REST - 20 seconds