8/11/17

Warmup - Do 2 rounds of:
      Cable Row - 15 reps (light weight)
      DB Bench Press - 15 reps (light weight)
      Unweighted BB Back Squat - 15 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

      Try to add weight each set.

#2  In 10 minutes, do as many rounds as you can of:
      Pushup to DB Row - 6 reps
      Unweighted BB Jump Squat - 9 reps
      BB Shrug - 12 reps
      EZ Curl Bar Nosebreaker - 15 reps
      Suicide with a 25 lb DB - 1 rep on the 50 meter course

      This is continuous work.
      For the Pushup to DB Row, starting in the pushup position with a DB
      in each hand, one rep is 1 pushup, then 1 row with the right hand, then
      1 row with the left hand.  

8/10/17

Warmup - Do 2 rounds of:
      DB Reverse Fly - 15 reps (light weight)
      Pushup - 15 reps (not hand release)
      Air Squat - 15 reps

#1  BB Bench Press
      Do as many warmup sets and reps as you like, then do:
      Set 1 - 3 reps at 90% of your goal weight for today
      Set 2 - 3 reps at 100% of your goal weight for today (heavier than 8/4/17)
      Sets 3, 4, and 5 - 3 reps back down at 90%

#2  This is 45 seconds of work, then 45 seconds of rest, then 45 seconds of work,
      then 45 seconds of rest, etc. until you complete all reps.  

      In any order, any combination, do:
      Burpee - 40 reps
      BB Inverted Row - 40 reps
      Hand Release Pushup - 40 reps
      Air Squat - 40 reps
      Cable Row - 40 reps
      Double Under - 100 reps

#3  BB Bench Press with a 2 second PAUSE at the bottom of each rep
      1 set x 8 reps
      1 set x 6 reps
      1 set x 4 reps
      Try to add weight each set.

8/8/17

Warmup - Do 2 rounds of:
      Unweighted BB Standing Shoulder Press - 6 reps
      Unweighted BB Back Squat - 9 reps
      DB Reverse Fly - 12 reps (light weight)

#1  Seated DB Shoulder Press
      4 sets x 10 reps
      Use the same weight for all 4 sets.

#2  This is 14 total sets (7 sets of 100 meter run, and 7 sets of DB Thruster)
      On EVEN minutes, run 100 meters in less than 20 seconds
      On ODD minutes, do 7 DB Thrusters

8/7/17

Warmup - With an unweighted BB, do 1 round of:
      Back Squat - 9 reps
      Standing Shoulder Press - 9 reps
      Front Squat - 7 reps
      Push Press - 7 reps
      Hang Power Clean - 5 reps
      
#1  BB Power Clean
      Do as many warmup reps and sets as you like, then do:
      4 sets x 2 reps at 75% of Clean 1RM

#2  BB Back Squat
      Do as many warmup reps and sets as you like, then do:
      Set 1 - 3 reps at 90% of your goal weight for today
      Set 2 - 3 reps at 100% of goal weight for today (heavier than 8/1/17)
      Sets 3, 4, and 5 - 3 reps back down at 90%

#3  Do 3 rounds of:
      18" Squat Box Jump - 8 reps
      DB Incline Bench Press - 11 reps
      DB Row - 14 reps (7 reps per side)
      DB Lateral Raise - 17 reps
      Air Squat - 20 reps
      Plank - 60 seconds
      DB Farmer's Walk - 100 meters

8/5/17

Warmup - With an unweighted BB, do 2 rounds of:
      Standing Shoulder Press - 6 reps
      Back Squat - 9 reps
      Clean Grip Row - 12 reps

#1  BB Clean Grip Deadlift with a PAUSE 
      (Pause for 1 second at mid-shin on the way up)
      Do as many warmup reps and sets as you like, then:
      1 set x 3 reps at 100% of Clean 1RM
      2 sets x 3 reps at 105%
      1 set x 3 reps at 110%

#2  Do one round of:
      BB Ground to Overhead - 5 reps at 135 lbs
      Pullup - 5 reps
      Double Under - 50 reps
      BB Ground to Overhead - 4 reps at 135 lbs
      Pullup - 6 reps
      Double Under - 40 reps
      BB Ground to Overhead - 3 reps at 135 lbs
      Pullup - 7 reps
      Double Under - 30 reps
      BB Ground to Overhead - 2 reps at 135 lbs
      Pullup - 8 reps
      Double Under - 20 reps
      BB Ground to Overhead - 1 rep at 135 lbs
      Pullup - 9 reps
      Double Under - 10 reps

8/4/17

Warmup - Do one round of:
      Air Squat - 25 reps
      Pushup - 20 reps (not hand release)
      DB Reverse Fly - 15 reps
      Unweighted BB Thruster - 10 reps

#1  BB Bench Press
      There will be triples today, August 10th, and August 16th.
      Shoot for a moderate triple today, then heavier on 8/10, and then
      hopefully a 3 Rep Max on 8/16.  For today, do as many warmup
      reps and sets as you like, then:
      Set 1 - 3 reps at 90% of your goal weight for today
      Set 2 - 3 reps at 100% of your goal weight for today
      Sets 3, 4, and 5 - 3 reps back down at 90%

#2  In 12 minutes, with a partner, do as many rounds as you can.
      Both partners are working at the same time.  One round is:

      Partner A - DB Waiter's Walk - 100 meters
      Partner B - Air Squats until partner completes Waiter's Walk

      Then switch exercises so A will do Air Squats while B does Waiter's Walk.
      Then do:

      Partner B - Burpee - 12 reps
      Partner A - Cable Row at 100 lbs until partner completes 12 Burpees

      Then switch exercises so B will do Cable Rows while A does Burpees.

      This is continuous work.  
      For DB Waiter's Walk, you have a DB in each hand, one hand is 
      overhead, one hand is by your side.  Switch sides after 50 meters.  

#3  BB Floor Press
      3 sets x 8 reps
      Stick with the same weight for all 3 sets.
      It should be challenging but you can get all 8 reps every set.  

8/2/17

Warmup - Do 2 rounds of:
      DB Reverse Fly - 12 reps (light weight)
      Unweighted BB Thruster - 12 reps

#1  Standing BB Shoulder Press
      4 sets x 8 reps
      Use the same weight for all 4 sets.  Pick a weight that is heavy but
      you can still get 8 reps for all 4 sets.

#2  In any order and any combination, do:
      BB Ground to Overhead - 10 reps at 135 lbs
      EZ Curl Bar Nosebreaker - 30 reps
      Goblet Squat - 50 reps
      Double Under - 100 reps
      Overhead Plate Walk - 200 meters (45 lbs)
      Run 800 meters