5/31/17

Warmup - Do one round of:
      Air Squat - 20 reps
      Pushup - 20 reps (not hand release)
      Kettlebell Deadlift - 15 reps
      DB Reverse Fly - 15 reps
      Unweighted BB Back Squat - 10 reps
      Unweighted BB Clean Grip Row - 10 reps

#1  BB Clean Grip Deadlift
      1 set x 4 reps at 70% of Clean 1RM
      1 set x 4 reps at 80%
      1 set x 4 reps at 90%
      1 set x 4 reps at 95%
      1 set x 4 reps at 100%
      PAUSE for one second on the way up, when the barbell
      is at mid-shin.  That is right after the barbell breaks
      contact with the floor.  

#2  This is one round.  Do as many reps as you can of each exercise
      in one minute, then rest for one minute, then move on to the 
      next exercise.

      DB Pushup to DB Row 
      Unweighted BB Squat Jumps
      45 lb Plate Overhead Walk
      Cable Row
      Plate Pull
      Burpee Pullup

5/30/17

Warmup - Do one round of:
      DB Reverse Fly - 20 reps (light weight)
      Pushup (1.5 REP) - 10 reps
      Air Squat - 20 reps
      Unweighted BB Standing Shoulder Press - 10 reps

#1  BB Bench Press with a 2 second PAUSE at the bottom of each rep
      5 sets x 6 reps 
      Use the same weight for all 5 sets.  Pick a weight that is challenging
      but you can still get all 6 reps every set.  

#2  With a partner, in 16 minutes, do as many rounds as you can of:
      Medicine Ball Wall Ball - 20 reps
      24" Box Jump - 20 reps
      BB Row - 20 reps
      Hand Release Pushup - 40 reps
      Air Squat - 40 reps
      Double Under - 40 reps

      Only one partner is working at a time.  The number of reps is the
      total for both partners.  Divide the reps up however you like.  

5/28/17

Warmup - Do 3 rounds of:
      DB Row - 5 reps per side (light weight)
      Pushup - 10 reps (not hand release)
      Air Squat - 15 reps

#1  Standing BB Shoulder Press
      1 set x 10 reps
      1 set x 8 reps
      1 set x 6 reps
      1 set x 4 reps
      1 set x 2 reps

      Add weight each set.

#2  Do 2 rounds of:
      Seated DB Shoulder Press - 12 reps
      BB Shrug - 12 reps
      Pullup - 12 reps
      Plank - 1 minute
      REST - 1 minute
      BB Row - 12 reps
      DB Lateral Raise - 12 reps
      DB Reverse Fly - 12 reps
      Burpee - As many reps as you can in one minute
      REST - 1 minute

5/27/17

Warmup - Do 5 rounds of:
      DB Thruster - 5 reps (light weight)
      Run 25 meters at the following effort level:
            Round 1 - 50%, Round 2 - 60%, Round 3 - 70%,
            Round 4 - 80%, Round 5 - 90%

#1  Run 100 meters - 3 reps at 100%
      Rest between reps

#2  BB Back Squat 
      Do as many warmup reps and sets as you like.
      The sets that count are:
      1 set x 4 reps at 80% of Back Squat 1RM
      1 set x 2 reps at 90% 
      1 set x 1 rep at 95%

#3  This is 2 rounds.
      At the start of each minute, do one rep of Power Clean + Power Jerk
      at 60% of Clean 1RM.  Round 1 looks like this:
      0:00 - PC+PJ - 1 rep, then 30" Box Jump - 5 reps
      1:00 - PC+PJ - 1 rep, then Medicine Ball Wall Ball - 10 reps
      2:00 - PC+PJ - 1 rep, then Hand Release Pushup - 15 reps
      3:00 - PC+PJ - 1 rep, then Cable Row - 20 reps
      4:00 - PC+PJ - 1 rep, then Double Under - 25 reps

      Round 2 starts at 6:00.

#4  BB Clean Pulls
      4 sets x 3 reps at 90% of Clean 1RM
      

5/25/17

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

#1  Cable Row - This is 2 sets.  
      Start with a weight you think you can get 12 reps with.
      The goal is 12 reps, but do as many complete reps as you can
      followed by 2 partial reps.  Immediately drop 20 lbs and again
      do as many complete reps as you can followed by 2 partial reps.
      
      Rest, then for set 2, start with a weight you think you can get for 
      8 reps.  But again, do as many complete reps as you can followed
      by 2 partial reps.  Immediately drop 20 lbs and again do as many
      complete reps as you can followed by 2 partial reps. 

#2  This is 8 rounds of continuous work:
      Pullup                                           1-2-3-4-5-6-7-8 reps
      Tire Flip Jump Through            2 reps each round
      Air Squat                                     15-14-13-12-11-10-9-8 reps
      Standing BB Shoulder Press      4 reps each round at 70% of 1RM

5/24/17

Warmup - Do 2 rounds of:
      Air Squat - 12 reps
      DB Incline Bench Press - 12 reps (light weight)
      Cable Row - 12 reps (light weight)

#1  BB Bench Press
      5 sets x 6 reps
      All sets are at 90% of your bench press 6 Rep Max

#2  Do 5 rounds of:
      Clean Grip Deadlift - 3 reps at 110% of Clean 1RM
      BB Rack Press - 6 reps
      BB Row - 9 reps
      Hand Release Pushup - 12 reps

      Rounds start at 0:00, 2:00, 4:00, 6:00, and 8:00.

5/22/17

Warmup - Do 2 rounds of:
      Air Squat - 15 reps
      Cable Row - 12 reps (light weight)
      Pushup (1.5 REP) - 9 reps

#1  Seated DB Shoulder Press
      4 sets x 12 reps
      Use the same weight for all 4 sets.

#2  This is continuous work.  Do 6 rounds of:
      BB Push Press      2-4-6-8-10-12 reps
      DB Reverse Fly    12 reps each round
      Double Under       24 reps each round

      Use the same weight for all 6 rounds of Push Press.