7/10/16

Warmup - Do 3 rounds of:
      Pullup - 5 reps
      Pushup - 10 reps (not hand release)
      Air Squat - 15 reps

#1  BB Rack Press

      Work up to a 3 Rep Max

      Then subtract 10% and do 4 more sets x 3 reps

#2  This is 3 rounds.  Round 1 looks like this:

      At 0:00 - BB Row - 15 reps

                      DB Incline Bench Press - 15 reps

      At 2:00 - American Kettlebell Swing - 20 reps

                      Hand Release Pushup - 20 reps

      Round 2 starts at 4 minutes.  Round 3 starts at 8 minutes.

#3  BB Bench Press + Negatives

      1 set x 8 reps + 1 Negative

      1 set x 4 reps + 1 Negative

      For the negative reps, take 10 seconds to lower the weight.

      Have a spotter time for you, and help you rerack the weight. 

7/8/16

Warmup - Do 2 rounds of:
      DB Lateral Raise - 12 reps
      Pushup - 12 reps (not hand release)
      Unweighted BB Clean Grip Row - 12 reps
      Unweighted BB Front Squat - 12 reps

#1  Do 6 rounds of:

      BB Front Squat - 3 reps

      BB Push Press - 2 reps

      Jerk (power or split) - 1 rep

      For each round, do all 6 reps without setting the BB down. 

      Start with a light weight and try to add weight each round.

#2  This is 6 rounds of continuous work.

      Seated DB Shoulder Press      4-6-8-10-12-14 reps

      DB Reverse Fly                        15 reps each round

      Double Under                           25 reps each round

      For round 1, do 4 seated presses, 15 reverse flies, and 25 double unders.

      For round 2, do 6 seated presses, 15 reverse flies, and 25 double unders.

      Add 2 reps of shoulder press each round until you complete all 6 rounds.

      Try to use the same weight for shoulder press for all rounds. 

7/7/16

Warmup - With an unweighted BB, do 2 rounds of:
      Standing Shoulder Press - 10 reps
      Back Squat - 15 reps
      Clean Grip Row - 20 reps

#1  BB Back Squat

      3 sets x 3 reps at 90% of Back Squat 1RM

#2  BB Clean Grip Deadlift

      4 sets x 3 reps at 90% of Clean Grip Deadlift 3RM

#3  Start a timer.  Round 1 looks like this:

      0:00 - Pullup - 10 reps

      1:00 - Hand Release Pushup - 14 reps

      2:00 - Air Squat - 18 reps

      For each round, add 2 reps to each exercise.  So for round 2, do

      12 Pullups, 16 Hand Release Pushups, and 20 Air Squats.

      Round 2 starts at 3 minutes.

      Keep adding 2 reps each round until you either fail to complete the

      required number of reps for that round, OR you complete 5 rounds

      (18 Pullups, 22 Hand Release Pushups, and 26 Air Squats)

7/5/16

(Posting this workout one day early)
Warmup - Do 2 rounds of:
      Cable Row - 15 reps (light weight)
      Pushup - 15 reps (not hand release)
      Air Squat - 15 reps

#1  Every minute, for 10 total sets, do 3 reps of BB Row.

      Use the same weight for all 10 sets.  This should be heavy.

#2  In 12 minutes, with a partner, do as many rounds as you can of:

      Pullup - 30 reps

      Medicine Ball Wall Shots - 50 reps to a 10' target

      Double Under - 70 reps

      Only one partner is working at a time. 

      Split up the reps however you like. 

7/4/16

Warmup - Do 1 round of:
      Air Squat - 25 reps
      Close Grip Pushup - 20 reps (tips of thumbs about 1" apart)
      DB Reverse Fly - 15 reps
      Unweighted BB Thruster - 10 reps

#1  BB Bench Press

      Work up to a max set of 3 reps.

      Then take off 10% and do 4 more sets x 3 reps.

#2  Do 1 round of:

      BB Back Squat - 20 reps at 40% of Back Squat 1RM

      Stability Ball Pushup - 20 reps (2 hands on bench, 1 foot on stab. ball)

      Toes to Bar - 20 reps

      DB Incline Bench Press - 20 reps

      Cable Row - 20 reps

      EZ Curl Bar Nosebreaker - 20 reps

      Goblet Squat - 20 reps

      REST 2 minutes

      Then with a running clock, you have 4 minutes to run 400 meters and

      do as many reps as you can of BB Floor Press at 60% of your Bench

      Press 1RM. 

7/2/16

Warmup - With an unweighted BB, do 2 rounds of:
      Back Squat - 12 reps
      Standing Shoulder Press - 9 reps
      Push Press - 6 reps
      Power Jerk - 3 reps

#1  Standing BB Shoulder Press
      4 sets x 3 reps
      The weight should be heavy but you can still get 3 reps.
      Use the same weight for all 4 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 - BB Push Press - 10 reps
      B - BB Row - 12 reps
      C - DB Lateral Raise - 15 reps
      D - Cable Row - 20 reps
      E - Hand Release Pushup - 30 reps
      F - Air Squat - 60 reps

7/1/16

Warmup - With an unweighted BB, do 2 rounds of:
      Standing Shoulder Press - 5 reps
      Back Squat - 5 reps
      Push Press - 5 reps
      Front Squat - 5 reps
      Behind the Neck Snatch Grip Push Press - 5 reps
      Overhead Squat - 5 reps

#1  BB Clean and Jerk
      3 sets x 2 reps at 80% of clean 1RM

#2  BB Back Squat
      3 sets x 3 reps at 87.5% of back squat 1RM

#3  Start at timer.
      At 0:00  -  Burpee - 20 reps
      At 2:00  -  Clean Grip Deadlift - 10 reps at 100% of clean 1RM
      At 4:00  -  Burpee - 18 reps
      At 6:00  -  Clean Grip Deadlift - 8 reps at 100% of clean 1RM
      At 8:00  -  Burpee - 16 reps
      At 10:00 - Clean Grip Deadlift - 6 reps at 100% of clean 1RM