10/2/16

Warmup - Do 2 rounds of:
      BB Bench Press - 8 reps at 50% of 1RM
      DB Reverse Fly - 12 reps (light weight)
      Unweighted BB Behind the Neck Thruster - 16 reps

#1  BB Bench Press
      Work up to a 10 Rep Max.
      Then take off 10% and do 2 more sets x 10 reps.

#2  Do 3 rounds of:
      BB Front Squat - 6 reps
      BB Push Press - 9 reps
      BB Row - 12 reps
      Stability Ball Pushup - 15 reps
      Double Under - 18 reps
      DB Incline Bench Press - 21 reps
      
      Rest 2 minutes between rounds.
      For the Front Squat, Push Press, and BB Row, use the same weight, same BB.
      For the Stability Ball Pushup, have 2 feet on the ball, 2 hands on a bench.

#3  BB Incline (1.5 REP)
      2 sets x 5 reps

9/30/16

Warmup - Do one round of:
      DB Reverse Fly - 15 reps (light weight)
      Unweighted BB Standing Shoulder Press - 15 reps
      Unweighted BB Back Squat - 15 reps

#1  Standing BB Shoulder Press
      Work up to a 4 Rep Max
      Then take off 10% and do 3 more sets x 4 reps.  

#2  In 12 minutes, with a partner, do as many rounds as you can of:
      Toes to Bar - 20 reps
      Seated DB Shoulder Press - 30 reps
      Air Squat - 40 reps
      Double Under - 50 reps

      Only one partner is working at a time.  You can divide up the reps
      however you like.  

9/29/16

Warmup - 
      Air Squat - 2 sets x 15 reps, then
      Squat Jumps - 2 sets x 10 reps, then
      24" Box Jump - 2 sets x 5 reps

      For the squat jumps, you are essentially doing air squats, then jumping 
      straight up on each rep as you come back toward the start position.  

#1  Depth Jumps      6 sets x 3 reps
      Set up 2 boxes (an 18" box and a 24" box) about 3' apart.
      Step off the 18" box, land between the boxes, and immediately jump up
      onto the 24" box.  After the first set, add height by feel to the 24" box.

#2  BB Back Squat
      Work up to a max set of 5 reps.
      Then take off 10% and do 2 more sets x 5 reps.

#3  BB Clean Grip Deadlift
      Work up to a max set of 5 reps.  No drop sets.

#4  This is 3 rounds.
      For round 1, with 95 lbs, do:
      BB Row - 20 reps
      BB Thruster - 20 reps

      For round 2, with 115 lbs, do:
      BB Row - 15 reps
      BB Thruster - 15 reps
  
      For round 3, with 135 lbs, do:
      BB Row - 10 reps
      BB Thruster - 10 reps

      Rest as needed between rounds.  
      You can go lighter or heavier than the recommended weights, but whatever
      weight you start with, try to go heavier for round 2, then heavier again for  
      round 3.  

9/27/16

Warmup - With un unweighted BB, do 2 rounds of:
      Clean Grip Row - 12 reps
      Push Press - 12 reps
      Back Squat - 12 reps

#1  Cable Row
      1 set x 16 reps
      1 set x 12 reps
      1 set x 8 reps
      1 set x 24 reps

      Go as heavy as you can on each set.

#2  Run 800 meters, and then immediately begin:
      Pullup                1-2-3-4-5-6-7-8-9-10 reps
      Goblet Squat     10-9-8-7-6-5-4-3-2-1 rep

      Do 1 pullup, then 10 goblet squats, then 2 pullups, then 9 goblet squats, etc.

9/26/16

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

#1  BB Bench Press
      (Do as many warmup reps and sets as you like before Set 1.)
      Set 1 - Do as many reps as you can at 80% of bench press 1RM, then
      immediately take off 40 lbs, and again do as many reps as you can.

      Set 2 - Do as many reps as you can at 75% of bench press 1RM, then
      immediately take off 40 lbs, and again do as many reps as you can.

      Rest between Set 1 and Set 2.

#2  This is 2 rounds.  Round 1 looks like this:
      0:00 - Burpee - 15 reps
      1:00 - Double Under - 25 reps
      2:00 - Sledgehammer VS Tire - 20 seconds per side
      3:00 - Plate Pull - 60 feet
      4:00 - 24" Box Jump - 15 reps
      5:00 - BB Shrug - 15 reps with 90% of your clean 1RM

      Round 2 starts at 6:00.

#3  BB Bench Press + NEGATIVES
      1 set x 7 reps + 1 negative rep
      1 set x 5 reps + 1 negative rep
      1 set x 3 reps + 1 negative rep

      For the negatives, with a spotter, take 10 seconds to lower the weight
      to your chest.  Then have your spotter help you rerack the weight.  

9/24/16

Warmup - Do 2 rounds of:
      Air Squat - 15 reps
      DB Reverse Fly - 12 reps (light weight)
      Unweighted BB Standing Shoulder Press - 9 reps

#1  BB Push Press
      Work up to a heavy set of 6 reps.
      Try to go heavier than 9/18/16.
      Then take off 10% and do 2 more sets x 6 reps.

#2  Do one round of:
      Run 400 meters
      DB Farmers Carry - 100 meters
      Double Under - 75 reps
      Bear Crawl - 50 meters
      Double Under - 75 reps
      DB Farmers Carry - 100 meters
      Run 400 meters

9/23/16

Warmup - Do 20 Air Squats, then with an unweighted BB, do 1 round of:
      Back Squat - 5 reps
      Behind the Neck Standing Shoulder Press - 5 reps
      Front Squat - 5 reps
      Push Press - 5 reps
      Hang Power Clean - 5 reps
      Power Jerk - 5 reps

#1  BB Clean and Jerk
      1 set x 5 reps at 50% of clean 1RM
      1 set x 4 reps at 60%
      1 set x 3 reps at 70%
      1 set x 2 reps at 80%
      3 sets x 1 rep at anything above 80%

#2  BB Front Squat 
      Work up to a max set of 5 reps.
      Then take off 10% and do 2 more sets x 5 reps.

#3 BB Clean Grip Deadlift
      Work up to a heavy set of 10 reps.  No drop sets.
      Try to go heavier than 9/17/16.

#4  In 5 minutes, do as many rounds as you can of:
      Unweighted BB Squat Jump      5-7-9-11 reps....
      Hand Release Pushup                 5-7-9-11 reps....
      Toes to Bar                                   5-7-9-11 reps....

      Do 5 reps of each exercise for the 1st round, 7 reps for the second round,
      9 reps for the 3rd round, etc. until you reach 5 minutes.