BACK          9/30/12

#1  BB Deadlift

      Start a timer.  Every minute, on the minute, do 5 reps.
      Do a total of 8 sets.  Use the same weight for all 8 sets.

#2  Do 2 rounds of:

      Sledgehammer VS Tire - 2 minutes (1 minute per side).  
      Strict Pullup - 1 minute (do as many reps as you can)
      Run 200 meters in less than 50 seconds
      Cable Row - 20 reps

      Rest 3 minutes between rounds. 
      For the sledgehammer, the tire is on its side.  You are swinging 12 o'clock
      to 6 o'clock and hitting the sidewall of the tire.  Swing it like you mean it.  
      

CHEST          9/29/12

#1  5-10-5 Shuttle - 8 reps

      Get warmed up before you start #1.  Your effort level for the 8 reps should be
      60% effort for rep 1, 70% for rep 2, 80% for rep 3, 90% for rep 4, and then
      100% for the last 4 reps.  Rest about 1 minute between reps.
      There is a video of this shuttle on the exercise demonstrations page.

#2  BB Bench Press PAUSE          1-1-1-1 rep

      The loads for the 4 sets are:
      Set 1 - 80% of 1RM
      Set 2 - 85% of 1RM
      Set 3 - 90% of 1RM
      Set 4 - 95% of 1RM

      Rest between sets.

#3  BB Bench NEGATIVE          1-1 rep

      The loads for the 2 sets are:
      Set 1 - 100% of 1RM
      Set 2 - 105% of 1RM

      For the negatives, lower the weight as slowly as you can to your chest, and
      then your spotter or spotters should give you significant help to re-rack the weight.

#4  Press as many total pounds as possible in 30 seconds.
      You pick the weight.
      An example would be 135 lbs x 30 reps = 4,050 lbs
      We will post the weight we used, the reps, and the total pounds.

#5  Complete as many rounds as possible, in 8 minutes, of:

      Hand Release Pushup          8-10-12-14-16-18...
      Double Unders          8-10-12-14-16-18...

      Do 8 pushups, then 8 double unders, then 10 pushups, then 10 double unders, etc.
      If you complete the round of 18 reps, do 20 reps, then 22, 24, etc.

Results for #4:
      Dave Mechem - 130 lbs x 28 reps = 3640 lbs
      Troy Etheredge - 135 lbs x 31 reps = 4185 lbs
      Carlo Anguiano - 135 lbs x 28 reps = 3780 lbs
      Don Starr - 95 lbs x 21 reps = 1995 lbs
      Scott Johnson - 125 lbs x 24 reps = 3000 lbs
      Rob Tijerina - 135 lbs x 30 reps = 4050 lbs
      Jason Bryant - 135 lbs x 28 reps = 3780 lbs

SHOULDERS          9/27/12

#1  Handstand Pushups

      Do 1 set every 30 seconds for a total of 10 sets.
      Before you begin, pick a goal number of reps and then try to complete that
      number of reps each set.  You can pick 1, 5, 17, whatever number
      challenges you.

#2  BB Split Jerk          1-1-1-1-1 rep

      Loads are 65%, 70%, 75%, 80%, and 85% of 1RM.

#3  Standing BB Shoulder Press PAUSE          3-3-3 reps

      Pause for a 2-count at the bottom and the top of each rep.

#4  Do 1 round of:

      Run 200 meters
      BB Waiter's Walk - 50 meters
      Run 200 meters
      DB Snatch - 7 reps per side
      Run 200 meters
      DB Lateral Raise - 21 reps

LEGS          9/26/12

#1  BB Deadlift - 25 reps

      Use a weight that allows you to do all 25 reps in one set.

#2  Depth Jump With Lateral Movement - 10 reps

      a)  Step off an 18" Box or tire.
      
      b)  Land with both feet.  Have a partner, standing in front of you, point to the left
      or right just before you land.

      c)  Immediately upon landing, sprint 12.5 meters in the direction your partner 
      is pointing.

      Walk back to the box or tire after each rep, and do the next rep.  The idea for this 
      exercise is to be as explosive as possible with each rep, not necessarily to elevate
      your heart rate.  

#3  BB Snatch Grip Push Press to BB Overhead Squat          3+3 - 2+2 - 1+1 rep

      For example, the first set is 3 snatch grip push presses, followed by 3 overhead squats.
      Increase weight each set.
      Rest between sets.

#4  BB Back Squat PAUSE - 10 reps

#5  Squat Box Jump - 15 reps

      For #5, you are essentially doing a Jump Squat onto an 18" box or tire.
      Stand directly in front of the box or tire, do a full squat, then come up out of
      the squat and jump onto the box as quickly and explosively as you can.  Stand
      all the way up on the box at the top of each rep.  Take 5 seconds between each rep.

#6  BB Squat Clean

      Do 1 rep every 30 seconds, for a total of 10 reps.
      Load is 70% of your 1RM.
      

BACK          9/24/12

#1  BB Row          8-6-4-2 reps

      This is 4 sets.  Rest between sets.  Go as heavy as you can.

#2  Do 1 round of:

      Strict Weighted Pullup to failure (use 50% of your 1RM)
      Suicide on the 50-meter course - 1 rep
      Strict Weighted Pullup to failure (use 25% of your 1RM)
      Burpee - 15 reps
      Strict Unweighted Pullup to failure

#3  Do 2 rounds of:

      Run forward 50 meters, dragging an unweighted tire.
      Run/backpedal 50 meters, dragging an unweighted tire.
      Cable Row - 15 reps

      Rest between sets.  

CHEST          9/23/12

#1  Hand Release Pushup          25-20-15-10-5 reps
      Goblet Squat          5-10-15-20-25 reps

      #1 is continuous work.  Do 25 pushups, then 5 squats, then 20 pushups, 
      then 10 squats, etc.

#2  BB Bench Press - 3 sets

      6 reps + 2 Negatives
      10 reps + 2 Negatives
      14 reps + 2 Negatives

      Rest between sets.  For the negative reps, lower the bar as slowly as you can to 
      your chest.  The spotter should give you plenty of help getting the bar back to 
      the starting position for the 2 negatives. 

#3  Run 100 meters

      Start the timer.  At the start of each minute, run 100 meters.
      The goal is 20 seconds or less.  Do 5 reps.

#4  BB Bench Press PAUSE - 2 sets

      Put the numbers 50%, 55%, 60%, 65%, 70%, 75%, and 80% in a bowl.
      Pick a number prior to each set.  If you pick 60%, for example, you would 
      put 60% of your 1RM on the bar and go to failure. 
      Rest between sets.
      Don't use the same number twice.

SHOULDERS          9/21/12

#1  Standing DB Curl to Standing DB Shoulder Press          15-12-9 reps

      This exercise is just like it sounds.  While standing with a pair of DB's
      at your sides, curl the DB's up to your shoulders and then press the
      DB's over your head.  This is one rep.  Bring the DB's all the way back
      down to your sides at the bottom of every rep.

#2  Do 3 rounds of:

      Standing BB Shoulder Press - 7 reps (Round 1) - 5 reps (Round 2) - 3 reps (Round 3)
      Double Unders - 20 reps
      BB Push Press - 7 reps (Round 1) - 5 reps (Round 2) - 3 reps (Round 3)
      Double Leg Hop - 25 meters
      BB Jerk - 7 reps (Round 1) - 5 reps (Round 2) - 3 reps (Round 3)

      Rest 3 minutes between rounds.