11/11/17

Warmup - At a comfortable pace, do 5 rounds of:
      DB Thruster - 5 reps (light weight)
      Run 50 meters 
      
      Effort level for 50 meter runs: R1 - 50%, R2 - 60%, R3 - 70%,
      R4 - 80%, R5 - 90%

#1  Run 50 meters x 5 reps at 100% effort

#2  BB Back Squat with a 2 second PAUSE at the bottom of each rep
      4 sets x 3 reps at 65% of back squat 1RM

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

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

      This is continuous work.  

11/9/17

Warmup - Do one round of:
      DB Row - 12 reps each side (light weight)
      Unweighted BB Standing Shoulder Press - 12 reps
      Air Squat - 24 reps


#1  Do one round of:
      Burpee - 20 reps
      Cable Row - 20 reps at 100 lbs
      DB Thruster - 20 reps (you pick the weight)
      Double Under - 60 reps


#2  BB Clean Grip Row
      5 sets x 6 reps
      Try to stick with the same weight for all 5 sets.
      Pick a weight that is challenging but you can still
      get all 6 reps every set.


#3  Same as #1, do one round of:
      Burpee - 20 reps
      Cable Row - 20 reps at 100 lbs
      DB Thruster - 20 reps (you pick the weight)
      Double Under - 60 reps

11/8/17

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

#1  BB Incline Bench 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

      Start with a relatively easy weight for the set of 10 reps, then
      try to add weight each set.

#2  Start a timer.  In any order and any combination, do:
      Pullup - 40 reps
      Hand Release Pushup - 80 reps
      Air Squat - 120 reps

      At 3:00, 6:00, 9:00, etc. run 200 meters.
      Do not run at 0:00.  Get in 3 minutes of work before your first run.  
      You are done when you complete all reps of pullup, pushup, and squat.  

#3  BB Bench Press (1.5 REP)
      4 sets x 3 reps
      Try to stick with the same weight for all 4 sets.  
      

11/6/17

Warmup - Do 2 rounds of:
      Air Squat - 10 reps
      DB Lateral Raise - 10 reps (light weight)
      Cable Row - 10 reps (light weight)

#1  BB Push Press
      Work up to a heavy set of 3 reps.
      Then take off 10% and do 2 more sets x 3 reps

#2  This is 4 rounds.
      For Round 1, do A.
      For Round 2, do A and B.
      For Round 3, do A, B and C.
      For Round 4, do A, B, C and D.

      A) Seated DB Shoulder Press - 12 reps
      B) BB Row - 16 reps
      C) Hand Release Pushup - 24 reps
      D) Prisoner Squat - 48 reps

      Rest one minute between rounds.  

11/5/17

Warmup - Do 1 set x 15 reps of Air Squats, then with an
      unweighted BB, do 1 round of:
      Behind the Neck Standing Shoulder Press - 5 reps
      Back Squat - 5 reps
      Push Press - 5 reps
      Front Squat - 5 reps
      Power Jerk - 5 reps
      
#1  BB Clean and Jerk
      Work up to 3 sets x 1 rep at 90% of Clean 1RM or heavier.

#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 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  In any order and any combination, do:
      Burpee - 25 reps
      Sledgehammer VS Tire - 25 reps each side
      Pushup to DB Row - 25 reps
      Toes to Bar - 25 reps
      Plate Front Raise - 25 reps

11/3/17

Warmup - Do 2 rounds of:
      Unweighted BB Row - 10 reps
      Pushup - 10 reps (not hand release)
      DB Reverse Fly - 10 reps (light weight)
      Air Squat - 10 reps
      Pullup - 5 reps

#1  Strict Weighted Pullup
      5 sets x 6 reps
      Try to use the same weight for all 5 sets.
      Pick a weight that is challenging but you can still get
      all 6 reps each set.

#2  Do 9 rounds of:
      BB Thruster - 3 reps at 135 lbs (PAUSE 2 seconds at TOP of each rep)
      BB Row - 6 reps at 135 lbs

      Each round starts on the minute.  So round 1 starts at 0:00
      and round 9 starts at 8:00.  

11/2/17

Warmup - Do 2 rounds of:
      Air Squat - 12 reps
      Cable Row - 12 reps (light weight)
      DB Incline Bench Press - 12 reps (light weight)
      
#1  BB Bench Press
      Work up to a heavy single.
      No drop sets.

#2  Do 6 rounds of:
      BB Ground to Overhead - 3 reps at 135 lbs
      Double Under - 20 reps
      Hand Release Pushup - 15 reps
      Air Squat - 15 reps
      REST - 1 minute

#3  BB Floor Press
      1 set x 9 reps
      1 set x 7 reps
      1 set x 5 reps
      1 set x 3 reps

      Try to add weight each set.