SHOULDERS          1/31/13

#1  Sprint 25 meters - 8 reps

      Effort level is:  Rep 1 - 60%, Rep 2 - 70%, Rep 3 - 80%, Rep 4 - 90%
      Reps 5, 6, 7, and 8 are all at 100%.  Your rest is when you are walking back
      to the start line.  

#2  Do 3 rounds of:

      Seated DB Shoulder Press - 20 seconds
      REST - 10 seconds
      Plate Front Raise - 20 seconds
      REST - 10 seconds
      DB Lateral Raise - 20 seconds
      REST - 10 seconds
      DB Reverse Fly - 20 seconds
      REST - 10 seconds

      #2 is continuous.  Don't stop between rounds.  

#3  Standing BB Shoulder Press      4-4-4 reps

      PAUSE for 2 seconds at the BOTTOM and at the TOP of each rep.

LEGS          1/30/13

      As part of your warmup, with an unweighted barbell, do 2 rounds of:

      Snatch Grip Romanian Deadlift - 5 reps
      Hang Muscle Snatch - 5 reps
      Snatch Grip Push Press - 5 reps
      Overhead Squat - 5 reps
      Front Squat (change to a clean grip) - 5 reps
      Hip Clean - 5 reps

      Rest for roughly one minute between rounds.

#1  In 10 minutes, do as many rounds as possible of:

      BB Squat Clean and Jerk - 1 rep
      Strict Pullup - 5 reps
      BB Sumo High Pull - 10 reps
      Hand Release Pushup - 15 reps

#2  Do 2 rounds of:

      BB Squat (2 second PAUSE) - 4 reps
      Behind the Neck Split Jerk - 1 rep
      Front Squat (2 second PAUSE) - 4 reps

      Rest between rounds.  Try to complete all 9 reps without setting the bar down.  

#3  Air Squat - 150 reps
      

BACK          1/28/13

#1  BB Row

      Every minute, on the minute, do 6 reps.  Ten total sets.  Try to use the same 
      weight for all sets.

#2  Do 2 rounds of:

      Sledgehammer VS Tire - Horizontal Swing (Left handed swing) - 30 seconds
      Sledgehammer VS Tire - Horizontal Swing (Right handed swing) - 30 seconds
      REST - 30 seconds
      Pullup (Strict or Kipping) - 30 seconds
      REST - 30 seconds
      Cable Row - 30 seconds
      REST - 30 seconds
      DB Reverse Fly - 30 seconds

      Rest 2 minutes between rounds.

CHEST          1/27/13

#1  Do 2 rounds of:      

      BB Bench Press      3-3-3-3-3 reps

      Every 15 seconds, do 3 reps.  The sets begin at 0:00, 0:15, 0:30, 0:45, and 1:00.
      One round equals 15 total reps.  You will do 2 rounds.  Rest between rounds.  
      Move the bar on the concentric phase as quickly and explosively as possible.  
      Touch the bar to your chest, but do NOT bounce the bar at the bottom of the 
      rep.  There is no pause.
      LOAD IS 50% OF YOUR 1RM.

#2  BB Bench Press with a 2 second PAUSE at the bottom of each rep      

      Start with 60% of your 1RM.  Do 4 reps each set.  If you start at 160, then the next 
      set is 170, then 180, etc.  Keep adding 10 pounds per set until you fail.  On the set
      you fail, immediately drop back down to your starting weight and go to failure again.
      Rest between sets, but try to move quickly. 

#3  At the start of every minute, do 2 reps of BB Ground to Overhead.  In between sets
      of ground to overhead, you are doing hand release pushups.  You are done with #3
      when you have completed 100 pushups.  We are going to use 135 lbs for the ground
      to overheads.  
      

SHOULDERS          1/25/13

#1  Do 1 round of:

      Standing BB Shoulder Press - 12 reps
      REST - 1 minute
      Standing BB Shoulder Press - 9 reps
      REST - 1 minute
      Standing BB Shoulder Press - 6 reps

      The listed number of reps (12, 9, and 6) is a target, a guide to help you pick
      a weight to put on the bar.  But go to failure on each of the 3 sets.

#2  BB Shrug - 40 reps

#3  In 7 minutes, do as many rounds as you can of:

      DB Push Press - 10 reps
      Run 50 meters
      DB Lateral Raise - 20 reps
      Run 50 meters

      #3 is continuous work.  

LEGS          1/24/13

#1  BB Back Squat (no pause)      10-8-6 reps

      Rest between sets.  Go as heavy as you can.

#2  Do 3 rounds of:

      BB Overhead Squat (2 second PAUSE at the bottom of each rep) - 5 reps
      Burpee - 15 reps
      Double Under - 25 reps

      Rest between rounds.

#3  Clean Grip Deadlift      3-3 reps

      Rest between sets.  5 seconds on the way up, and 5 seconds on the way down.
      Perfect form.  Load is 90% of your clean 1RM.  

#4  Do 4 rounds of:
    
      Run 100 meters
      American Kettlebell Swing - 15 reps

      #4 is continuous work.

#5  BB Front Squat (no pause)      3-3-3 reps

      Rest between sets.  Load for the first set is 90% of your clean 1RM.  Increase
      weight if you can, for sets 2 and 3.  

BACK          1/22/13

#1  BB Hang Muscle Snatch

      Every 30 seconds, do 3 reps of BB Hang Muscle Snatch.  See Exercise Demo Page.
      Do 10 total sets.  Use the same weight for all sets.  Don't go too heavy.  

#2  Do 2 rounds of:

      BB Row - 4 reps
      BB Deadlift - 4 reps
      BB Hang Clean - 4 reps
      BB Front Squat - 4 reps

      Do all reps with a clean grip and try not to release the bar until you have 
      completed the round (all 16 reps).  Rest between rounds.

#3  Strict Pullup

      Every minute, on the minute, begin a set of pullups.  Do 7 reps the first minute, 
      then 8 reps the second minute, 9 reps the third minute, etc.  Continue adding one
      pullup per minute until:
      A) you fail to complete the required number of pullups before
      the start of the next minute
      -OR- 
      B) you complete the round of 14 pullups.