BACK          8/31/12

#1  In 2 minutes, do as many strict pullups as you can.

#2  BB Row          3-3-3-13 reps

#3  Do 2 rounds of:

      High Knee Power Skip - 50 meters
      Sprint - 50 meters
      Partner BB Carry - 185 lbs - 100 meters
      Double Unders - 30 reps
      DB Row - 15 reps per side

      Rest between rounds.  
      For the BB carry, two people carry the BB.  Carry it any way you want. 

CHEST          8/30/12

#1  Run 400 Meters and Carry Stuff and Do Pushups

      Put 4 DB's at the 50-meter line (two 50's and two 45's).
      From the starting line, run to the 50-meter line, grab any DB,
      and bring it back to the starting line.  Then do 15 reps of 
      hand release pushups.  Then repeat for the other 3 DB's.
      You will run a total of 400 meters and do 60 hand release pushups.

#2  BB Bench Press (1.5 REP)          6-5-4 reps

      One rep equals:  From the top or starting position, bring the bar to your 
      chest, then halfway up, then back down to your chest, and then all the way 
      back to the top.  Rest between sets.  

#3  Do 2 rounds of:

      BB Bench Press PAUSE - 8 reps
      24" Box Jump - 1 minute
      Stability Ball Pushup - 24 reps
      
      Rest 2-3 minutes between rounds.  
      For the pushup, have two hands on a bench and one foot on the ball.

#4  Incline BB Bench Press

      Do 2 sets.  To figure out the number of reps for each set, put even 
      numbers 2-20 in a bowl and pick a number prior to each set.  Don't
      use the same number twice.  Rest between sets.

SHOULDERS          8/28/12

#1  Suicide (50 meter course) for time.

      We will post our times.

#2  Do 5 rounds of:

      DB Snatch (right hand) - 20 seconds
      REST - 10 seconds
      DB Snatch (left hand) - 20 seconds
      REST - 10 seconds

#3  Standing BB Shoulder Press PAUSE          9-7-5 reps

      Pause for a 2-count at the top of each rep.
      Rest between sets.

#4  Do 3 rounds of:

      DB Lateral Raise - 20 reps
      Toes to Bar - 10 reps
      BB Push Press - 10 reps

      Rest 2-3 minutes between rounds.  

      Results for the timed Suicide:

      James Garee - 50.31 seconds
      Scott Johnson - 50.80 seconds
      Dave Mechem - 52.19 seconds
      Don Starr - 53.00 seconds

LEGS          8/27/12

#1  Do 2 rounds of:

      Air Squat - 1 minute
      REST - 1 minute
      30" Box Jump - 1 minute
      REST - 1 minute
      BB Deadlift - 1 minute

      Rest 3-5 minutes between rounds.

#2  BB Overhead Squat PAUSE          3-3-3 reps
      BB Front Squat PAUSE          3-3-3 reps
      BB Back Squat PAUSE          3-3-3 reps

      INCREASE WEIGHT for each of the nine sets.
      Rest between sets.  
      Pause at the bottom position of each rep.

#3  Do 3 rounds of:

      Goblet Squat - 15 reps
      Burpee Pullup - 9 reps
      BB Squat Clean - 3 reps

      Rest 3-5 minutes between rounds.

BACK          8/25/12

#1  Do 3 rounds of:

      Strict Weighted Pullup (40-lb DB) - to failure
      American Kettlebell Swing - 20 reps
      BB Row - 10 reps
      Double Unders - 20 reps
      Strict Unweighted Pullup - to failure

      Rest 3-5 minutes between rounds.

#2  Start a timer.
      At the start of each EVEN minute, run 100 meters in less than 20 seconds.
      At the start of each ODD minute, do 12 reps of BB Sumo High Pull.

      Do 8 total sets.  4 sets of running 100 meters, and 4 sets of BB Sumo High Pull.

CHEST          8/24/12

#1  BB Bench Press          1-1-1-1 rep

      Get warmed up before you start #1.
      Loads are:  
      Set 1 - 78% of your 1RM, Set 2 - 83% of your 1RM
      Set 3 - 88% of your 1RM, Set 4 - 93% of your 1RM

#2  Do 1 round of:

      Treadmill Test
      Tire Drag (100 lbs in tire) - 25 meters
      Plate Pull - 80 feet

      For the Treadmill Test, set the speed to 10 MPH and the elevation to 15 degrees.
      Stay on the treadmill as long as you can.  This will likely be less than a minute.
      If you are not comfortable with the Treadmill Test, or have never tried it, feel free
      to reduce the speed.  I don't want anyone to get injured getting on or off the treadmill.

#3  BB Bench Press PAUSE

      Set 1 - 10 reps (load is your 10 RM)
      Set 2 - go to failure (load is 10 RM PLUS 20 lbs)
      Set 3 - go to failure (load is 10 RM PLUS 40 lbs)
      Set 4 - go to failure (load is 10 RM MINUS 20 lbs)

      Rest between sets.  As an example, if you used 185 lbs in set 1, you would use
      205, 225, and 165 for the next 3 sets.  

#4  Crossfit (hand release) Pushup - 60 seconds
      Rest - 60 seconds
      Crossfit (hand release) Pushup - 45 seconds
      Rest - 45 seconds
      Crossfit (hand release) Pushup - 30 seconds
      

SHOULDERS          8/22/12

#1  Seated DB Shoulder Press          15-13-11 reps

#2  Snatch Grip Push Press          4-4-4-4 reps

      See the Exercise Demonstration page for a video of this one. 
      Don't go super heavy.  We are practicing this exercise.
      We would like to avoid injury and/or hitting ourselves in the back 
      of the neck with a heavy bar.  

#3  With a partner, do 1 round of:

      Standing BB Shoulder Press - 15 total reps 
      DB Lateral Raise - 20 total reps  
      BB Shrug (275 lbs) - 25 total reps
      45-lb Plate Front Raise - 20 total reps
      Standing BB Shoulder Press - 15 total reps

      For each exercise, take turns doing 5 reps at a time, until each person completes
      the total number of reps.  Complete all the reps of each exercise before moving on.
      So each person finishes all 15 reps of the shoulder press, then moves on to the 
      lateral raise, etc.
      Your rest is when your partner is working.