3/10/16

Warmup - At a comfortable pace, do 2 rounds of:
      Pushup - 12 reps (not hand release)
      DB Reverse Fly - 12 reps (light weight)
      Unweighted BB Behind the Neck Thruster - 12 reps

#1  Standing BB Shoulder Press
      Work up to a max set of 6 reps, then decrease the weight by 10%
      and do 3 more sets x 6 reps.
      Rest between all sets.

#2  Do 2 rounds of:
      Double Under - 20 reps
      DB Incline Bench Press - 20 reps
      DB Lateral Raise - 20 reps
      DB Row - 20 reps (10 reps per side)
      DB Thruster - 20 reps

      REST 2 minutes between rounds.  
      

3/9/16

Warmup - With an unweighted BB, do 2 rounds of:
      Behind the Neck Standing Shoulder Press - 5 reps
      Back Squat - 5 reps
      Push Press - 5 reps
      Front Squat - 5 reps
      Hang Power Clean - 5 reps
      Power Jerk - 5 reps

#1  BB Clean and Jerk
      Do as many warmup reps and sets as you like.  The sets that count are:
      4 sets x (2 cleans + 1 jerk) at 80% of your clean 1RM
      Jerks can be power or split.  You pick.  

#2  BB Back Squat
      Do as many warmup reps and sets as you like.  The sets that count are:
      4 sets x 3 reps at 85% of back squat 1RM

#3  BB Clean Pulls
      1 set x 3 reps at 90% of clean 1RM
      1 set x 3 reps at 100%
      1 set x 3 reps at 105%
      2 sets x 3 reps at 110%

#4  Start a timer.
      EVEN minutes - do 5 reps of 24" Box Jump
      ODD minutes - do 5 reps of BB Push Press
  
      When you are not doing box jumps or push presses, do:
      Pullup - 25 reps
      Hand Release Pushup - 50 reps
      Air Squat - 75 reps

      You are done when you complete all reps of pullup, pushup, and air squat.
      Do them in any order or combination you like.  
      

3/7/16

Warmup - With an unweighted BB, do 2 rounds of:
      Behind the Neck Standing Shoulder Press - 5 reps
      Back Squat - 10 reps
      Clean Grip Row - 15 reps

#1  BB Clean Grip Row
      5 sets x 8 reps at 70% of clean 1RM

#2  This is 3 rounds.  Before you start the 3 rounds, do 25 strict unweighted
      pullups.  You can break that up into as many sets as you like.  As soon as
      you finish the 25 pullups, begin 3 rounds of:
      Prisoner Squat - 20 reps
      DB Reverse Fly - 15 reps
      Toes to Bar - 10 reps
      BB Clean Grip Deadlift - 5 reps at 90% of clean 1RM
      This is continuous work.  

      Maintain good posture on the deadlifts.  Don't let your hips move first.
      Hips and shoulders should move together coming off the floor.

3/6/16

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

#1  BB Bench Press
      Work up to a max set of 5 reps.
      Then take off 10% and do 3 more sets x 5 reps.
      Rest between all sets.
      Try to beat your 5 rep max from 2/29.

#2  This is 2 rounds.  Do as many quality reps as you can of each exercise
      in 40 seconds, then rest 20 seconds, then move on to the next exercise.
      Hand Release Pushup
      Goblet Squat
      Burpee
      Cable Row
      American Kettlebell Swing
      Sledgehammer VS Tire (Vertical Swing) - 20 seconds per side

      Rest between round 1 and 2 is 20 seconds.
      Round 2 starts at 6 minutes.  

#3  BB Bench Press with BANDS (no pause)
      Work up to a max set of 3 reps (no drop sets)

3/4/16

Warmup - At a comfortable pace, do 2 rounds of:
      Unweighted BB Behind the Neck Thruster - 12 reps
      DB Reverse Fly - 12 reps (light)
      Pushup - 12 reps (not hand release)

#1  BB Push Press - Work up to a max set of 6 reps, then decrease the weight
      by 10% and do 3 more sets x 6 reps.  Rest between all sets.
      Try to beat your 6 Rep Max from 2/21/16.

#2  In 8 minutes, do as many quality rounds as you can of:
      BB Row - 5 reps
      Seated DB Shoulder Press - 10 reps
      Double Under - 15 reps
      Air Squat - 20 reps

      Every round, ADD one rep to each exercise.  So round 2 will be 6 rows,
      11 shoulder presses, 16 double unders, and 21 air squats.  
      This is continuous work.  

3/3/16

Warmup - Do 30 Air Squats, then with an unweighted BB, do one round of:
      Standing Behind the Neck Shoulder Press - 5 reps
      Back Squat - 5 reps with a 3 second PAUSE at the bottom of each rep
      Standing Shoulder Press - 5 reps
      Front Squat - 5 reps with a 3 second PAUSE at the bottom of each rep

#1  BB Back Squat
      Do as many warmup sets and reps as you like.  The sets that count are:
      3 sets x 5 reps at 80% of back squat 1RM
      1 set x 5 reps at anything above 80%

#2  Clean Grip Deadlift
      4 sets x 5 reps
      Do as many warmup sets and reps as you like.  The first set that counts
      is at 100% of your clean 1RM.  Try to add weight each set.  

#3  Do 2 rounds of:
      Run 200 meters
      DB Farmer's Walk - 100 meters
      Medicine Ball Wall Ball Shots - 20 reps to a 10' target
      DB Row - 16 reps (8 reps per side)
      30" Box Jump - 12 reps

      After the box jumps, go straight back to the 200 meter run.
      No rest between rounds.  

3/1/16

Warmup - With an unweighted BB, do 2 rounds of:
      Back Squat - 12 reps
      Standing Shoulder Press - 12 reps
      Clean Grip Row - 12 reps

#1  Strict Weighted Pullup
      6 sets x 4 reps
      Start with a weight you can easily manage.
      Add weight for sets 2 and 3.
      Then go as heavy as you can for sets 4, 5, and 6.

#2  Start a timer.
      At 0:00 - DB Thruster - 16 reps, then Cable Row - 16 reps
      At 2:00 - Goblet Squat - 18 reps, then Toes to Bar - 14 reps
      At 4:00 - DB Thruster - 20 reps, then Cable Row - 12 reps
      At 6:00 - Goblet Squat - 22 reps, then Toes to Bar - 10 reps
      At 8:00 - DB Thruster - 24 reps, then Cable Row -  8 reps