10/11/16

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 basically doing an air squat, then each rep
      jumping straight up as you come back up to the start position.  

#1  Box Jump - 6 sets x 3 reps
      Start at 30" and then try to add height each set.

#2  BB Front Squat 
      Work up to a max set of 3 reps.
      Then take off 10% and do 3 more sets x 3 reps.

#3  Start a timer.  You have 5 minutes to hit a max unbroken set of
      Double Unders.  (Unbroken just means as many as you can in a row
      without messing up.)

#3  BB Clean Grip Deadlift
      Work up to a max set of 5 reps.
      Try to go heavier than your 5RM from 9/29/16.
      No drop sets.  

#4  Do one round of:
      Double Suicide with a 25 lb DB - 1 rep
      Air Squat - 100 reps

10/9/16

Warmup - Do one round of:
      Air Squat - 15 reps
      Unweighted BB Row - 15 reps
      Unweighted BB Shoulder Press - 15 reps
      Unweighted BB Back Squat - 15 reps

#1  Strict Weighted Pullup
      5 sets x 3 reps
      The weight should be challenging but you can get all 3 reps.
      Use the same weight for all 5 sets.

#2  This is 5 rounds.
      On EVEN minutes, do:
      Clean Grip Deadlift - 3 reps at 110% of clean 1RM
      Close Grip Pushup - 12 reps (tips of thumbs about 1-2" apart)
      Toes to Bar - 6 reps
      DB Thruster - 9 reps

      The rounds begin at 0:00, 2:00, 4:00, 6:00, and 8:00.

10/8/16

Warmup - Do 1 round of:
      Air Squat - 15 reps
      DB Bench Press - 15 reps (light weight)
      Kettlebell Deadlift - 15 reps
      Unweighted BB Behind the Neck Thruster - 15 reps  

#1  BB Bench Press
      3 sets x 8 reps at 77.5% of Bench Press 1RM

#2  This is 6 rounds.
      Round 1 looks like this:
      0:00 - BB Back Squat - 6 reps at 55% of 1RM
      1:00 - BB Row - 12 reps at 65% of clean 1RM
      2:00 - Hand Release Pushup - 18 reps

      Round 2 starts at 3 minutes.  Round 3 start at 6 minutes, etc.

#3  BB Bench Press with a 2 second PAUSE at the bottom of each rep.
      1 set x 7 reps
      1 set x 5 reps
      1 set x 3 reps

10/6/16

Warmup - With an unweighted BB, do 1 round of:
      Behind the Neck Standing Shoulder Press - 10 reps
      Back Squat - 9 reps
      Push Press - 8 reps
      Front Squat - 7 reps
      Shoulder Press - 6 reps
      Overhead Squat - 5 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
      Try to beat your 4RM from 9/30/16.

#2  Do 4 rounds of:
      Strict Pullup - 5 reps (Do weighted if you can)
      BB Push Press - 7 reps
      BB Row - 9 reps
      Medicine Ball Wall Balls - 11 reps to a 10' target

      This is continuous work.  

10/5/16

Warmup - Do 5 rounds of:
      Run 50 meters
      DB Thruster - 5 reps (light weight)

      For the 50 meter runs, effort level is:
      Rd 1 - 50%, Rd 2 - 60%, Rd 3 - 70%, Rd 4 - 80%, Rd 5 - 90%

#1  Run 50 meters x 5 reps
      Effort level - 100%

#2  BB Hang Clean + Front Squat + Jerk
      4 sets x 2 reps at 70% of Clean 1RM
      One rep equals:
      Hang Clean + Front Squat + Jerk, then
      Hang Clean + Front Squat + Jerk

#3  BB Back Squat
      Work up to a max set of 5 reps.
      Then take off 10% and do 2 more sets x 5 reps.
      Try to beat your 5RM from 9/29/16.

#4  BB Clean Pulls
      4 sets x 5 reps at 80% of Clean 1RM.  

#5  In any order, any combination, do:
      DB Farmers Walk - 200 meters
      Overhead Plate Walk - 200 meters (45 lb plate)
      Double Under - 80 reps
      Pullup - 40 reps
      Burpee - 20 reps

10/3/16

Warmup - With an unweighted BB, do 2 rounds of:
      Back Squat - 5 reps
      Standing Shoulder Press - 5 reps
      Front Squat - 5 reps
      Clean Grip Row - 5 reps

#1  BB Row
      3 sets x 12 reps
      Weight should be challenging, but you can get all 12 reps.
      Use the same weight for all 3 sets.

#2  This is 5 rounds.
      At 0:00 - Unweighted BB Squat Jump -   8 reps, then DB Row - 22 reps (total)
      At 2:00 - Unweighted BB Squat Jump - 10 reps, then DB Row - 20 reps (total)
      At 4:00 - Unweighted BB Squat Jump - 12 reps, then DB Row - 18 reps (total)
      At 6:00 - Unweighted BB Squat Jump - 14 reps, then DB Row - 16 reps (total)
      At 8:00 - Unweighted BB Squat Jump - 16 reps, then DB Row - 14 reps (total)

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