9/12/17

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

#1  BB Back Squat
      Do as many warmup reps and sets as you like, then:
      Set 1 - 8 reps at 90% of your goal weight for today
      Set 2 - 8 reps at goal weight for today (heavier than 9/6/17)
      Set 3 - 8 reps back down at 90%

#2  BB Clean Grip Deadlift
      Work up to:
      2 sets x 5 reps at 100% of Clean 1RM

#3  Do 5 rounds of:
      BB Ground to Overhead - 2 reps at 135 lbs
      Burpee - 8 reps
      Toes to Bar - 8 reps
      DB Thruster - 8 reps

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

9/10/17

Warmup - With an unweighted BB, do 2 rounds of:
      Clean Grip Row - 15 reps
      Push Press - 12 reps
      Back Squat - 9 reps

#1  Cable Row
      This is 2 sets.  One set looks like this:
      8 reps + 2 partial reps, then immediately 4 reps + 2 partial reps
     
      The goal is to hit 8 reps, but DO AS MANY COMPLETE REPS AS YOU CAN,
      then do 2 partial reps.  Then immediately take off 20 lbs and try to get at least
      4 reps, but again DO AS MANY COMPLETE REPS AS YOU CAN, then do
      2 partial reps. 

      Work hard on the partial reps.

#2  Every minute on the minute, do 3 reps of 30" Box Jump
      Continue doing box jumps on the minute until you complete 5 rounds of:

      BB Row - 10 reps at 135 lbs
      Medicine Ball Wall Ball - 10 reps to a 10' target

9/9/17

Warmup - Do 2 rounds of:
      Pushup - 15 reps
      DB Reverse Fly - 12 reps (light weight)
      DB Thruster - 9 reps (light weight)

#1  BB Rack Press
      Shooting for a heavy set of 8 reps.
      Do as many warmups reps and sets as you like, then:
      Set 1 - 8 reps at 90% of your goal weight for today
      Set 2 - 8 reps at your goal weight for today
      Set 3 - 8 reps back down at 90%

#2  You are going to:
      Work for 6 minutes
      REST for 3 minutes
      Work for 6 minutes

      During the two, 6 minute work periods, 
      do as many rounds as you can of:
      
      Clean Grip Deadlift - 3 reps at 100% of Clean 1RM
      Alternating DB Incline Bench Press - 6 reps each side
      Pullup - 9 reps
      Hand Release Pushup - 12 reps
      Air Squat - 15 reps
      Double Under - 18 reps

      

9/7/17

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

#1  Standing BB Shoulder Press
      Set 1 - 8 reps
      Set 2 - ADD 15 lbs and do as many reps as you can
      Set 3 -  SUBTRACT 15 lbs from the weight for Set 1 and do as many reps
                   as you can.

      Rest between sets.  

#2  In any order and any combination, do:
      Burpee - 25 reps
      BB Row - 50 reps
      American Kettlebell Swing - 75 reps
      Air Squat - 100 reps

      Break this up however you like.  

9/6/17

Warmup - With an unweighted BB, do 2 rounds of:
      Back Squat - 5 reps
      Behind the Neck Standing Shoulder Press - 5 reps
      Front Squat - 5 reps
      Push Press - 5 reps
      Hang Clean - 5 reps
      Jerk - 5 reps

#1  BB Hang Clean + Front Squat + Jerk
      4 sets x (2 + 2 + 2) reps at 65% of Clean 1RM
      One set is 2 hang cleans, then 2 front squats, then 2 jerks (power or split)

#2  BB Back Squat
      There will be sets of 8 today, Sept. 12th, and Sept. 18th.
      Shoot for a moderate 8 today, then heavier on the 12th, and then close
      to or above your 8 Rep Max on the 18th.
      For today:
      Set 1 - 8 reps at 90% of your goal weight for today
      Set 2 - 8 reps at goal weight for today
      Set 3 - 8 reps back down at 90%

#3  This is 5 rounds.
      Toes to Bar                         7-9-11-13-15 reps
      18" Squat Box Jump        11 reps
      BB Push Press                   15-13-11-9-7 reps

      Round 1 is 7 toes to bar, 11 squat box jumps, 15 push presses
      Round 2 is 9 toes to bar, 11 squat box jumps, 13 push presses
      Round 3 is 11 toes to bar, 11 squat box jumps, 11 push presses, etc.

      Rest one minute between rounds.  

9/4/17

Warmup - Do 2 rounds of:
      Cable Row - 15 reps (light weight)
      Pushup - 15 reps (not hand release)
      Air squat - 15 reps

#1  BB Row
      4 sets x 8 reps at 65% of Clean 1RM

#2  Do 2 rounds of:
      Seated DB Shoulder Press - 10 reps
      BB Shrug - 15 reps
      Pullup - 15 reps
      Plank - 1 minute (elbows and toes)
      REST - 1 minute
      DB Row - 10 reps each side
      DB Lateral Raise - 15 reps
      DB Reverse Fly - 15 reps
      Burpee - As many reps as you can in one minute
      REST - 1 minute

9/3/17

Warmup - Do 2 rounds of:
      DB Bench Press - 10 reps (light weight)
      Unweighted BB Row - 10 reps
      Unweighted BB Standing Shoulder Press - 10 reps
      Unweighted BB Back Squat - 10 reps

#1  BB Bench Press with a 2 second PAUSE at the bottom of each rep
      Work up to a heavy triple
      Then take off 10% and do 2 more sets x 3 reps.

#2  This is 5 rounds.  Round 1 looks like this:
      Air Squat                          20 reps
      Hand Release Pushup     20 reps
      Toes to Bar                        8 reps
      BB Rack Press                  2 reps
      REST 2 minutes

      Round 2 - Air Squat - 20 reps, Pushup - 18 reps, Toes to Bar - 8 reps,
                        BB Rack Press - 4 reps
      Round 3 - Air Squat - 20 reps, Pushup - 16 reps, Toes to Bar - 8 reps,
                        BB Rack Press - 6 reps
      Round 4 - Air Squat - 20 reps, Pushup - 14 reps, Toes to Bar - 8 reps,
                        BB Rack Press - 8 reps
      Round 5 - Air Squat - 20 reps, Pushup - 12 reps, Toes to Bar - 8 reps,
                        BB Rack Press - 10 reps

      Use the same weight each round for rack press.