5/21/17

Warmup - Do one round of:
      Air Squat - 20 reps
      Unweighted BB Push Press - 6 reps
      Unweighted BB Back Squat - 6 reps
      Unweighted BB Power Jerk - 6 reps
      Unweighted BB Front Squat - 6 reps
      
#1  BB Hang Clean + Front Squat + Power Jerk
      4 sets x (2 + 4 + 2) at 65% of Clean 1RM
      So one set is 2 hang cleans + 4 front squats + 2 power jerks
      For the hang cleans, go down to the knee.

#2  BB Back Squat 
      Do as many warmup reps and sets as you like.
      The sets that count are:
      1 set x 2 reps at 80% of Back Squat 1RM
      1 set x 2 reps at 86%
      1 set x 2 reps at 92%

#3  Start a timer.
      EVEN minutes - Run 100 meters in less than 20 seconds
      ODD minutes - do 7 Burpees

      Do 14 total sets (7 sets of 100 meter run, 7 sets of burpees)

5/19/17

Warmup - Do one round of:
      Air Squat - 15 reps
      Unweighted BB Row - 15 reps
      Unweighted BB Back Squat - 10 reps
      Unweighted BB Standing Shoulder Press - 10 reps

#1  Strict Weighted Pullup
      1 set x 8 reps
      1 set x 6 reps
      1 set x 4 reps
      3 sets x 2 reps

      Add weight each set.  

#2  With a partner, in 12 minutes, do as many rounds as you can of:
      DB Thruster - 8 reps
      Medicine Ball Wall Ball - 8 reps
      DB Row - 10 reps (5 reps per side)
      BB Row - 10 reps
      Hand Release Pushup - 12 reps

      Only one partner is working at a time.
      ALTERNATE EXERCISES.  So Partner A does thrusters, Partner B
      does wall balls, Partner A does DB rows, Partner B does BB rows, 
      Partner A does pushups, Partner B does thrusters, etc.  

5/18/17

Warmup - Do 2 rounds of:
      Air Squat - 15 reps
      DB Reverse Fly - 12 reps
      BB Bench Press - 9 reps at 50% of Bench Press 1RM

#1  BB Bench Press
      Do as many warmup reps and sets as you like.  The sets that count are:
      Set 1 - Max Reps at 225 lbs
      Set 2 - If you get more than 10 reps on Set 1, do Max Reps at 275 lbs
                 If you get less than 10 reps on Set 1, do Max Reps at 175 lbs

      Rest between sets.  

#2  Do one round of:
      Run 300 meters
      Bear Crawl - 50 meters
      Cable Row - 20 reps
      DB Incline Bench Press - 20 reps
      Toes to Bar - 10 reps
      Seated DB Shoulder Press - 10 reps

      REST - 2 minutes
      Burpee - 20 reps
      REST - 2 minutes

      Seated DB Shoulder Press - 10 reps
      Toes to Bar - 10 reps
      DB Incline Bench Press - 20 reps
      Cable Row - 20 reps
      Bear Crawl - 50 meters
      Run 300 meters

#3  BB Incline Bench Press
      1 set x 12 reps
      1 set x 8 reps
      1 set x 4 reps
      Add weight each set.  

5/16/17

Warmup - Do one round of:
      Pushup (1.5 REP) - 12 reps
      DB Lateral Raise - 12 reps (light weight)
      DB Reverse Fly - 12 reps (light weight)
      Unweighted BB Standing Shoulder Press - 12 reps
      Unweighted BB Back Squat - 12 reps

#1  BB Push Press
      5 sets x 5 reps
      Use the same weight for all 5 sets.
      Pick a weight that is challenging but you can get all 5 reps each set.  

#2  With a partner, alternate whole rounds of:
      Toes to Bar - 5 reps
      DB Thruster - 10 reps

      Each partner does 6 rounds.
      Partner A does 5 Toes to Bar and 10 DB Thrusters
      Partner B, does 5 Toes to Bar and 10 DB Thrusters, etc.  

5/15/17

Warmup - With an unweighted BB, do 2 rounds of:
      Back Squat - 10 reps
      Standing Shoulder Press - 5 reps
      Clean Grip Row - 10 reps
      Jump Squat - 5 reps (barbell is across your traps)

      Then do 4 sets of BB Back Squat:
      5 reps at 40%, 5 reps at 50%, 3 reps at 60%, 3 reps at 65%
      PAUSE for 2 seconds on the 1st rep of each set.

#1  Start a timer.  This is 20 total sets (10 sets of squats, 10 sets of box jumps)
      EVEN minutes - BB Back Squat - 2 reps at 70% of Back Squat 1RM
      ODD minutes - Box Jump

      For the squat, PAUSE for 2 seconds at the bottom of the first rep only.
      Regular tempo for the second rep.

      For the first 4 sets of box jump - 3 reps at 30"
      For sets 5, 6 and 7 - 2 reps and add height to the box
      For sets 8, 9 and 10 - 1 rep and add height to the box again

#2  Do one round of:
      BB Clean Grip Deadlift - 5 reps
      Pullup - 5 reps
      Double Under - 50 reps
      BB Clean Grip Deadlift - 4 reps
      Pullup - 6 reps
      Double Under - 40 reps
      BB Clean Grip Deadlift - 3 reps
      Pullup - 7 reps
      Double Under - 30 reps
      BB Clean Grip Deadlift - 2 reps
      Pullup - 8 reps
      Double Under - 20 reps
      BB Clean Grip Deadlift - 1 rep
      Pullup - 9 reps
      Double Under - 10 reps

      Weight for deadlift is 100% of Clean 1RM

5/13/17

Warmup - At a comfortable pace, do 4 rounds of:
      Pullup - 5 reps
      Pushup - 10 reps (not hand release)
      Air Squat - 15 reps

#1  BB Row      4 sets x 10 reps
      Use the same weight for all 4 sets.  Try to pick a weight that is challenging
      but allows you to get all 10 reps each set.

#2  Every 90 seconds, begin a round of:
      BB Inverted Row - 10 reps
      DB Incline Bench Press - 10 reps
      Unweighted BB Jump Squat - 10 reps

      Do 6 rounds total.
      Rounds begin at 0:00, 1:30, 3:00, 4:30, 6:00, and 7:30.

     

5/12/17

Warmup - Do 2 rounds of:
      Pushup - 15 reps (not hand release)
      DB Reverse Fly - 12 reps (light weight)
      Unweighted BB Thruster - 9 reps

#1  BB Bench Press
      Work up to a heavy single.
      No drop sets.

#2  This is 2 rounds.  Start a timer.  Round 1 looks like this:
      0:00 - BB Shrug - 20 reps
      1:00 - Hand Release Pushup - 20 reps
      2:00 - Goblet Squat - 20 reps
      3:00 - Cable Row - 20 reps
      4:00 - DB Incline Bench Press - 20 reps
      5:00 - BB Back Squat - 20 reps at 40% of Squat 1 Rep Max

      Round 2 starts at 7:00.

#3  BB Bench Press (1.5 REP)
      1 set x 8 reps
      1 set x 6 reps
      1 set x 4 reps
      1 set x 2 reps

      Start with a weight you know you can do for 8 reps.  Try to add
      weight each set.