6/12/14

Warmup - With an unweighted BB, do 3 rounds of:
      Back Squat - 5 reps
      Behind the Neck Press and Stretch - 5 reps
      Front Squat - 5 reps
      Standing Shoulder Press - 5 reps

#1  BB Back Squat

      Set 1 - 9 reps at 60% of 1RM
      Set 2 - 6 reps at 70%
      Set 3 - 3 reps at 75%
      Set 4 - 3 reps at 80%
      Set 5 - 3 reps at 85%
      Set 6 - 3 reps at 90%

      Rest between sets.

#2  Do 4 rounds of:

      BB Hang Clean - 3 reps
      BB Front Squat - 3 reps
      BB Push Press - 3 reps

      Do all 9 reps without setting the bar down.  Rest between rounds.
      Do as many warmup sets and reps as you like.  The rounds that count are
      with 60% of clean 1RM or above (try to add weight each round).

#3  Do 5 rounds of:

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

6/10/14

Warmup - Do 2 rounds of:
      Cable Row (light weight) - 15 reps
      Unweighted BB Squat - 15 reps

#1  Stand on the Band Clean Grip Deadlift - 5 sets x 5 reps

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

 

#2  This is 6 rounds.

 

      For Round 1, do A.

      For Round 2, do A and B.

      For Round 3, do A, B, and C.

      For Round 4, do A, B, C, and D.

      For Round 5, do A, B, C, D, and E.

      For Round 6, do A, B, C, D, E, and F.

 

      Rest one minute between rounds.

 

      A) Pullup - 10 reps

      B) DB Thruster - 12 reps

      C) BB Row - 15 reps

      D) Burpee - 20 reps

      E) American Kettlebell Swing - 30 reps

      F) Prisoner Squat - 60 reps

6/9/14

Warmup - At a comfortable pace, do 3 rounds of:
      DB Bench Press (light weight) - 10 reps
      Unweighted BB Back Squat - 10 reps
      Unweighted Standing BB Shoulder Press - 10 reps

#1  BB Back Squat

      Set 1 - 10 reps at 55% of Back Squat 1RM
      Set 2 - 10 reps at 65% 
      Set 3 - as many reps as you can at 75% 

      We will record our weight and number of reps for the third set.
      Rest between sets.

#2  BB Bench Press WITH BANDS (1.5 REP)

      1 set x 8 reps, 1 set x 7 reps, 1 set x 6 reps, 1 set x 5 reps, 1 set x 4 reps

      Go as heavy as you can for each set.  Rest between sets.

#3  This is continuous work.

      Run 500 meters, 30 Hand Release Pushups, 10 Goblet Squats
      Run 400 meters, 25 Hand Release Pushups, 15 Goblet Squats
      Run 300 meters, 20 Hand Release Pushups, 20 Goblet Squats
      Run 200 meters, 15 Hand Release Pushups, 25 Goblet Squats
      Run 100 meters, 10 Hand Release Pushups, 30 Goblet Squats

      Results for max reps of back squat at 75% of 1RM:
      Rob Tijerina - 20 reps at 215 lbs
      Don Starr - 20 reps at 165 lbs
      Hector Valdovino - 11 reps at 165 lbs
      Scott Johnson - 18 reps at 225 lbs

6/7/14

Warmup - Do 1 round of:
      Air Squat - 25 reps
      DB Lateral Raise - 20 reps
      Unweighted BB Thruster - 15 reps

#1  Standing BB Shoulder Press

      Do 4 reps every minute, on the minute, for 10 total sets. 
      Try to use the same weight for all 10 sets.  PAUSE for 2 seconds at the
      top of each rep.

#2  In 3 minutes, do as many quality rounds as you can of:
      Burpee                  5 reps (Rd 1) - 6 reps (Rd 2) - 7 reps (Rd 3)...
      BB Push Press      5 reps (Rd 1) - 6 reps (Rd 2) - 7 reps (Rd 3)...

      REST 2 MINUTES

      In 5 minutes, do as many quality rounds as you can of:
      Goblet Squat      10 reps (Rd 1) - 11 reps (Rd 2) - 12 reps (Rd 3)...
      BB Row               5 reps (Rd 1) - 6 reps (Rd 2) - 7 reps (Rd 3)...

      REST 2 MINUTES

      In 7 minutes, do as many quality rounds as you can of:
      Double Under      15 reps (Rd 1) - 16 reps (Rd 2) - 17 reps (Rd 3)...
      Toes to Bar          5 reps (Rd 1) - 6 reps (Rd 2) - 7 reps (Rd 3)...

      For all six exercises in #2, add a rep every set until you hit the time limit. 

6/6/14

Warmup - Do 2 sets x 20 reps of Air Squat, then do 2 rounds of:
      Unweighted BB Back Squat - 10 reps
      Behind the Neck Standing Shoulder Press - 10 reps

#1  BB Back Squat

      Set 1 - 4 reps at 70% of 1RM
      Set 2 - 4 reps at 75%
      Set 3 - 4 reps at 80%
      Set 4 - 4 reps at 85%
      Set 5 - 4 reps at 85%
      Set 6 - 4 reps at 85% or heavier

      Rest between sets.

#2  Do a set every minute, on the minute, for 16 total sets.

      For the first 8 sets:
      EVEN minutes, BB Clean + Split Jerk - 2 reps at 75% of clean 1RM
      ODD minutes, Unweighted BB Squat Jump - 10 reps

      For the last 8 sets:
      EVEN minutes, BB Clean + Split Jerk - 1 rep at 85% of clean 1RM
      ODD minutes, Unweighted BB Squat Jump - 5 reps

      Before you start #2, do 3 reps of clean and split jerk with 55% and

      then 3 reps at 65% of your 1RM

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

      

6/4/14

Warmup - At a comfortable pace, with an unweighted BB, do 2 rounds of:
      Back Squat - 6 reps (no pause)
      Behind the Neck Standing Press - 6 reps
      Front Squat - 6 reps (no pause)
      Clean Grip Row - 12 reps

#1  Cable Row

      Set 1 - 20 reps (you pick the weight)
      Set 2 - ADD 20 total lbs to the weight you used in Set 1 and go to failure
      Set 3 - ADD 20 total lbs to the weight you used in Set 2 and go to failure again

      Rest between sets.  Failure is when you can't do complete reps anymore.

#2  Every minute, on the minute, do 3 reps of BB Clean Grip Deadlift (heavy but perfect).
      Every minute, on the half-minute, do 6 pullups.

      It should look like this:
      0:00 - Deadlift - 3 reps
      0:30 - Pullup - 6 reps
      1:00 - Deadlift - 3 reps
      1:30 - Pullp - 6 reps

      ...continuing this pattern until you have done 10 sets of each exercise.
      Your last set will start at 9 minutes and 30 seconds.

      Try to use a different grip for each set of pullups.  You can go wider, more
      narrow, overhand, underhand, alternating, or any other variation.  You can
      kip or do strict pullups, or some of both.  

6/3/14

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 with a 5 second PAUSE at the bottom of each rep

      Set 1 - 4 reps at 60% of your front squat 1RM
      Set 2 - 4 reps at 65%
      Set 3 - 4 reps at 70%
      Set 4 - 4 reps at 75%
      Set 5 - 4 reps at 75% or heavier

      Rest between sets.

#2  BB Incline Bench Press      5 sets x 5 reps

      There is a 2 second PAUSE at the bottom of each rep.  Start with 50% of
      your BB Bench Press 1RM and then try to add weight each set.

#3  Do 1 round of:

      BB Thruster - 20 reps at 50% of front squat 1RM
      EZ Curl Bar Nosebreaker - 20 reps
      Toes to Bar - 20 reps
      Hand Release Pushup - 40 reps
      REST - 2 minutes
      Then with a running clock, you have 4 minutes to run 400 meters and then do 
      as many quality reps as you can of BB Rack Press, at 60% of BB Bench Press
      1RM.  We will post our weights and number of reps for the rack press.  

      Results for BB Rack Press:
      Don Starr - 16 reps @ 135 lbs
      Hector Valdovino - 16 reps @ 135 lbs
      Scott Johnson - 16 reps @ 160 lbs
      Jason Bryant - 14 reps @ 150 lbs
      Justin Slusher - 10 reps @ 135 lbs