1/11/15

Warmup - Do 2 sets x 15 reps of Air Squat, then do 1 round of:
      DB Reverse Fly - 15 reps
      Pushup - 15 reps (not hand release)
      Unweighted BB Push Press - 15 reps
      Unweighted BB Front Squat - 15 reps

#1  BB Front Squat - 5 sets x 3 reps
      Do as many warmup reps and sets as you like.  The sets that count are at 60%
      of front squat 1RM or heavier.  

      5 seconds to lower the weight, then PAUSE for 2 seconds at the bottom.
      Normal tempo on the way back up.  Rest between sets.  Try to add weight
      each set.  

#2  BB Bench Press (no pause)

      Set 1 - 225 lbs to failure
      Set 2 - If you complete 10 or more reps for Set 1, add 50 lbs and go to failure
                  If you complete less than 10 reps for Set 1, subtract 50 lbs and go to failure

      Do as many warmup sets and reps as you like before you start Set 1.  And you can
      use less than 225 for Set 1.  As an example, if your first set is 155 lbs and you get
      8 reps, then you would drop to 105 and go to failure on the second set.  If you get
      12 reps at 155, you would increase to 205 lbs for Set 2.  Rest between sets.

#3  On the 50 meter course, run 800 meters for time.

#4  Do 2 rounds of:

      BB Thruster - 10 reps with a 2 second PAUSE at the top of each rep
      EZ Curl Bar Nosebreaker - 15 reps
      Toes to Bar - 15 reps
      REST - 1 minute
      BB Rack Press - 10 reps

      Rest between rounds.  

1/9/15

Warmup - Do 1 round of:
      Air Squat - 15 reps
      Pushup - 15 reps (not hand release)
      DB Reverse Fly - 15 reps
      Unweighted BB Thruster - 15 reps

#1  Standing BB Shoulder Press (1.5 REP)

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

      Rest between sets.  Try to add weight each set.

#2  Do 3 rounds of:

      Hand Release Pushup - 30 reps
      Pullup - 15 reps (as many strict as you can, then kip the rest)
      BB Back Squat - 5 reps
      BB Behind the Neck Push Press - 5 reps
      BB Front Squat - 5 reps
      BB Push Press - 5 reps

      Do the last 4 exercises without setting the bar down.  Rest between rounds.  

1/8/15

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

#1  BB Clean
      We are going for a 1 Rep Max

      5 reps at 50% of clean 1RM
      4 reps at 60%
      3 reps at 70%
      2 reps at 75%

      None of these reps are touch and go.  Reset your start position for each rep.

      Then do singles above 75%, until you establish your 1 Rep Max.
      Rest between sets. 

#2  Standing Broad Jump - Best of 4 attempts

      Do some practice jumps at a low to moderate intensity before you start your 4 
      attempts.  From a stationary start, jump and land with both feet. 

#3  Start a timer.
      Every EVEN minute - do 6 reps of BB Back Squat at 60% of your 1RM
      Every ODD minute - Burpees

      You are done when you complete 60 total burpees.  You can break that up 
      however you want.  

      Results for BB Clean 1RM:
      Val Valdovino - 175 lbs
      Rob Tijerina - 215 lbs
      Don Starr - 185 lbs
      Shane Turner - 255 lbs

1/6/15

Warmup - At a comfortable pace, do 2 rounds of:
      Cable Row - 15 reps (light weight)
      Unweighted BB Back Squat - 15 reps

#1  Strict Weighted Pullup - Going for a 1 Rep Max here.

      Start with a weight you can easily manage, and then increase weight each set.

      Do 1 set x 5 reps, 1 set x 4 reps, 1 set x 3 reps, 1 set x 2 reps, and then as many
      sets of 1 rep as you need to reach a 1 Rep Max.  We will post results.

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

#3  This is 4 rounds.

      R1 - BB Row - 15 reps
      
      R2 - BB Row - 15 reps
              Hand Release Pushup - 20 reps
      
      R3 - BB Row - 15 reps
              Hand Release Pushup - 20 reps
              American Kettlebell Swing - 30 reps
      
      R4 - BB Row - 15 reps
              Hand Release Pushup - 20 reps
              American Kettlebell Swing - 30 reps
              Prisoner Squat - 60 reps

      Rest 1 minute between rounds.  
              

1/5/15

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

#1  BB Front Squat - We are going for a 1RM.

      5 reps at 60% of Front Squat 1 Rep Max
      4 reps at 70%
      3 reps at 75%
      2 reps at 80%
   
      Then do singles at 85% or above, until you establish your 1 Rep Max
      Rest between sets.  We will post results.

#2  BB Bench Press - We are going for a 1RM.

      5 reps at 60% of Bench Press 1 Rep Max
      4 reps at 70%
      3 reps at 75%
      2 reps at 80%

      Then do singles at 85% or above, until you establish your 1 Rep Max
      Rest between sets.  We will post 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.  

1/3/15

Warmup - At a comfortable pace, do 2 rounds of:
      DB Lateral Raise - 15 reps (light weight)
      Air Squat - 12 reps
      Unweighted BB Thruster - 9 reps

#1  Standing BB Shoulder Press - We are going for a 1 Rep Max here.

      6 reps at 60% of Shoulder Press 1RM
      5 reps at 70%
      4 reps at 75%
      3 reps at 80%
      2 reps at 85%

      Then do singles at 90% or above, until you establish your 1 Rep Max.
      Rest between sets.  We will post results.

#2  Start a timer.  At the start of each minute, do 6 reps of 24" Box Jump.
      When you are not doing box jumps, do:

      Pullup - 50 reps
      Hand Release Pushup - 100 reps

      You can divide up the pullups and pushups however you like.  You can do all 
      the pullups and then move on to the pushups, you can do some of each every
      minute, whatever you want to do.  You are done when you complete all 50 
      pullups and all 100 hand release pushups.  Pullups can be strict or kipping.  

      Results for the 1RM Standing Shoulder Press:
      Rob Tijerina - 170 lbs
      Val Valdovino - 165 lbs
      Don Starr - 155 lbs

1/2/15

Warmup - At a comfortable pace, with an unweighted BB, do 2 rounds of:
      Back Squat - 8 reps
      Standing Shoulder Press - 8 reps
      Front Squat - 8 reps
      Clean Grip Row - 8 reps
      
#1  BB Back Squat - We are going for a 1 Rep Max here.
      6 reps at 60% of 1RM
      5 reps at 70%
      4 reps at 75%
      3 reps at 80%
      2 reps at 85%
      
      Then do singles at 90% or above, until you establish a 1 Rep Max.
      Rest between sets.  We will post results.  

#2  Do 1 round of:

      BB Front Squat - 5 reps
      Pullup - 15 reps
      Goblet Squat - 25 reps
      Hand Release Pushup - 35 reps
      Air Squat - 45 reps
      Double Under - 55 reps
      Air Squat - 45 reps
      Hand Release Pushup - 35 reps
      Goblet Squat - 25 reps
      Pullup - 15 reps
      BB Front Squat - 5 reps

      Results for the Back Squat 1RM:
      Rob Tijerina - 305 lbs
      Val Valdovino - 245 lbs
      Don Starr - 240 lbs