8/22/17

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

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

#2  This is 4 rounds.
      Round 1 looks like this:
      0:00 - Run 150 meters
      1:00 - Back Squat - 10 reps at 45% of Back Squat 1RM
      2:00 - Toes to Bar - 10 reps, then Hand Release Pushups for the remainder
                                        of the minute

      Round 2 starts at 4:00.
      Round 3 starts at 8:00.
      Round 4 starts at 12:00.

#3  BB Bench Press + Negatives
      1 set x 8 reps + 1 Negative Rep
      1 set x 6 reps + 1 Negative Rep
      1 set x 4 reps + 1 Negative Rep

      Take 10 seconds to lower the weight on the negative reps.  Have a spotter
      watch the clock for you and then help you rerack the weight.  Try to add
      weight each set. 

8/20/17

Warmup - Do 2 rounds of:
      Cable Row - 12 reps (light weight)
      Unweighted BB Thruster - 12 reps

#1  Standing BB Shoulder Press
      Work up to a heavy set of 4 reps.
      Then take off 10% and do 2 more sets x 4 reps

#2  Do 4 rounds of:
      Bear Crawl - 25 meters
      Air Squat - 20 reps
      BB Shrug - 15 reps
      DB Row - 10 reps each side
      Run 200 meters

      This is continuous work.

8/19/17

Warmup - Do 3 rounds of:
      Air Squat - 10 reps
      DB Reverse Fly - 10 reps (light weight)
      Pushup - 10 reps (not hand release)

#1  BB Back Squat
      Work up to a heavy single.  
      No drop sets.

#2  This is 20 sets (10 sets of squats and 10 sets of box jumps)
      EVEN minutes - BB Back Squat - 2 reps at 70% of Back Squat 1RM
      ODD minutes  -  Box Jumps

      For the first 4 sets of box jumps - 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

#3  This is 3 rounds.  Round 1 looks like this:
      At 0:00 - Burpee - 16 reps, then BB Row - 8 reps
      At 2:00 - DB Seated Shoulder Press - 8 reps, then Cable Row - 16 reps

      Round 2 starts at 4:00.  Round 3 starts at 8:00.
  

8/17/17

Warmup - With an unweighted BB, do one round of:
      Back Squat - 20 reps
      Clean Grip Row - 15 reps
      Standing Shoulder Press - 10 reps

#1  BB Row 
      1 set x 10 reps, 1 set x 8 reps, 1 set x 6 reps, 1 set x 4 reps and 3 sets x 2 reps.
      Try to add weight each set.

#2  This is 5 rounds of continuous work. 
      One round look like this:
      BB Inverted Row - 10 reps
      Unweighted BB Squat Jump - 8 reps
      Toes to Bar - 6 reps
      Standing BB Shoulder Press - 4 reps at 65% of Shoulder Press 1RM
            
      (PAUSE for 2 seconds at the TOP of each rep of shoulder press)

8/16/17

Warmup - Do 2 rounds of:
      Unweighted BB Standing Shoulder Press - 6 reps
      Unweighted BB Back Squat - 9 reps
      DB Row - 12 reps (6 reps per side)
      Pushup - 15 reps (not hand release)

#1  BB Bench Press
      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 - Trying to hit a 3 Rep Max (heavier than 8/10/17)
      Sets 3, 4, and 5 - 3 reps back down at 90%

#2  In 6 minutes, do as many rounds as you can of:
      BB Clean Grip Deadlift - 3 reps at 100% of Clean 1RM
      Medicine Ball Wall Ball - 6 reps
      DB Reverse Fly - 9 reps
      Plate Front Raise - 12 reps

#3  With a partner, in any order and any combination, do:
      Air Squat - 200 reps
      Hand Release Pushup - 200 reps
      
      Only one partner is working at a time.  

8/14/17

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

#1  BB Push Press
      Work up to a heavy set of 5 reps.
      Then take off 10% and do 2 sets x 5 reps

#2  This is 2 rounds.  Round 1 looks like this:
      0:00 - DB Reverse Fly - 15 reps, then Burpee Pullup - 5 reps
      2:00 - Plate Front Raise - 15 reps, then BB Inverted Row - 15 reps
      4:00 - DB Lateral Raise - 15 reps, then Tire Flip Jump Through - 5 reps

      Round 2 starts at 6:00.  

8/13/17

Warmup - Do 1 set x 20 reps of Air Squat, then with an 
      unweighted BB, do 1 round of:
      Back Squat - 10 reps
      Standing Shoulder Press - 10 reps
      Front Squat - 5 reps
      Push Press - 5 reps

#1  BB Clean and Jerk
      Do as many warmups reps and sets as you like, then do:
      5 sets x 1 rep at 85% or heavier 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 - Trying to hit a 3 Rep Max (heavier than 8/7/17)
      Sets 3, 4, and 5 - 3 reps back down at 90%

#3  With a partner, alternate whole rounds of:
      Clean Grip Deadlift - 3 reps at 90% of Clean 1RM
      Toes to Bar - 6 reps
      DB Thruster - 9 reps

      Partner A does 3 deadlifts, 6 toes to bar, and 9 thrusters.
      Then Partner B does 3 deadlifts, 6 toes to bar, and 9 thrusters.
      One partner is working at a time.
      Each partner does 7 rounds.