BACK          2/27/13

#1  In 7 minutes, do as many rounds as possible of:

      BB Row      3-6-9-12-15-18 reps......
      Double Under      3-6-9-12-15-18 reps.....

      Do 3 rows, then 3 double unders, then 6 rows, then 6 double unders, etc.
      If you complete the round of 18 reps, move on to 21 reps, then 24, etc.
      #1 is continuous work.

#2  Do 4 rounds of:

      Air Squat - 20 reps
      Pullup (kipping or strict) - 14 reps
      BB Clean Grip Deadlift - 6 reps

      Rest between rounds.  

CHEST          2/26/13

#1  Sprint 25 meters - 10 reps

      Run 1 sprint every 30 seconds.  
      Effort level is:  Rep 1 - 60%, Rep 2 - 70%, Rep 3 - 80%, Rep 4, 5, and 6 - 90%
      Rep 7, 8, 9, and 10 - 100%

#2  BB Bench Press with ISOMETRIC PAUSE      3-3-3-3 reps

      Pause for 2 seconds at the bottom of each rep.  Don't let the bar touch your chest at the
      bottom of the rep.  Keep the bar about 1 - 3" from your chest.  
      We are going for a 3 Rep Max.  Start with a weight you can easily manage and then
      add weight each set.  We will post our results.

#3  Hand Release Pushups - 100 reps

      Break this into as many sets as you need to.  Just try to finish all the reps as quickly 
      as you can.  

#4  Do 3 rounds of:

      BB Bench Press - 4 HALF REPS
      BB Bench Press - 1 full rep
      BB Bench Press - 4 HALF REPS
      BB Bench Press - 1 full rep
      DB Nosebreaker - 15 reps

      Rest between rounds.  The HALF REPS are the bottom half of the range of motion.
      Move the bar with control, try not to bounce the bar off your chest.  Go as heavy
      as you can.

#5  Start a timer.  This is one round.  

      Minute 0:00 - 2:00 - Run as far as you can on the 50 meter course
      Minute 2:00 - 4:00 - Establish a BB Bench Press 1 Rep Max
      Minute 4:00 - 5:00 - Plate Pull 40 feet (you should have time to spare on this one)
      Minute 5:00 - 6:00 - Max Reps of Burpees

      We will post our distance for the run, our lbs for the bench press, and number
      of reps for burpees.

      Results for isometric pause 3RM and results for #5:
      Troy Etheredge - 245 lbs 3RM  /  450 meters, 250 lbs (1RM), 20 burpees for #5
      Rob Tijerina - 245 lbs 3RM  /  425 meters, 260 lbs (fail), 19 burpees for #5
      Don Starr - ? lbs 3RM  /  475 meters, 155 lbs (fail), 10 burpees for #5
      Scott Johnson - 205 lbs 3RM  /  475 meters, 225 lbs (1RM), 20 burpees for #5
      Carlo Anguiano - 245 lbs 3RM  /  425 meters, 245 lbs (1RM), 20 burpees for #5
      Jason Bryant - 215 lbs 3RM

SHOULDERS      2/24/13

#1  This is 5 rounds.

      R1 - do all five exercises (a, b, c, d, e)
      R2 - do a, b, c, and d
      R3 - do a, b, and c
      R4 - do a and b
      R5 - do a

      a) Seated DB Shoulder Press - 10 reps
      b) DB Lateral Raise - 15 reps
      c) Cable Row - 20 reps
      d) DB Thruster - 25 reps
      e) Double Under - 30 reps

      Rest 2 minutes between rounds.  
      Immediately after you finish Round 5, start a timer.  You have 3 minutes from
      the completion of Round 5 to establish a 3RM for Standing BB Shoulder Press.
      We will post our results for the 3RM.  

      Results for the standing BB shoulder press 3RM at the end of Round 5:
      Scott Johnson - 115 lbs
      Troy Etheredge - 115 lbs
      Jason Bryant - 135 lbs

LEGS          2/23/13

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

      Romanian Deadlift - 5 reps
      Good Morning - 5 reps
      Back Squat with a 3 second pause at the bottom of each rep - 5 reps
      Clean Grip, Behind the Neck Shoulder Press - 5 reps
      Overhead Squat (no pause) - 5 reps

      The movement of the Good Morning is the same as the Romanian Deadlift (knees
      slightly bent, flexing at the hips, good posture) except the bar is across your traps
      for the Good Morning.  Move in a slow, controlled manner through all reps.  For 
      the behind the neck presses, at lockout, try to push your head forward and the bar
      backward to stretch your shoulders.

#1  BB Deadlift (NO TOUCH)      4-4-4-4 reps

      Keep the BB from touching the floor at the bottom of each rep.  Try to keep the bar
      about 1 - 3" off the floor at the bottom.  3 SECONDS to lower the weight, and then
      1 SECOND on the way up.  Start with a lighter weight and then ADD WEIGHT
      EACH SET.  Rest between sets.  

#2  Do 1 round of:

      BB Back Squat (no pause) - 15 reps
      Farmer's Walk - 100 meters with two 45 lb plates
      BB Back Squat (no pause) - 11 reps
      Run 200 meters
      BB Back Squat (no pause) - 7 reps

#3  BB Hang Squat Clean (with a 3 second pause) and Split Jerk      2-2-2-2 reps

      Start with a lighter weight and then ADD WEIGHT EACH SET.
      Pause for 3 seconds at the bottom of each rep of the clean.
      Rest between sets.

#4  Do 1 round of:

      24" Box Jump - 25 reps
      Air Squat - 25 reps
      Hand Release Pushup - 15 reps
      Pullup - 15 reps
      BB Burpee - 5 reps
      BB Front Squat with a 3 second PAUSE - 5 reps

      
      
      

BACK          2/21/13

#1  Depth Jump With Lateral Movement - 12 reps

      a) Step off an 18" box.

      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 after each rep, and do the next rep.  Be as explosive as 

      possible with each rep.

#2  Strict Weighted Pullups

      Start with 33% of your 1RM and do a set of 5 reps.  Add 10 lbs per set, and keep

      doing sets of 5 reps until you fail.  On the set you fail, put the weight down and

      immediately do one set of strict unweighted pullups to failure.  Rest between sets.

#3  In 12 minutes, do as many rounds as possible of:

      Tire VS Sledgehammer (Vertical Swing) - 30 seconds RH, 30 seconds LH

      Clean Grip Deadlift - 3 reps (5 seconds on the way up, 5 seconds on the way down)

      Plate Pull - 40 feet

      BB Row - 10 reps

      Plate Front Raise - 15 reps

      Cable Row - 20 reps

      

CHEST          2/20/13

#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 (upward) 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 55% OF YOUR 1RM.

#2  BB Power Rack Bench Press      3-3-3-3 reps

      We are going for a 3 Rep Max here.  Start with a weight you can easily manage and
      then add weight each set.  Make sure the bar comes to a complete stop on the rack
      at the bottom of each rep.  Don't bounce the bar off the rack.  
      Rest between sets.  We will post our results.

#3  Do 3 rounds of:

      BB Thruster - 10 reps
      Kettlebell American Swing - 15 reps
      DB Incline Bench Press - 20 reps
      EZ Curl Bar Nosebreaker - 15 reps
      EZ Curl Bar Pullover - 10 reps

      Rest between rounds.

#4  This is 2 rounds:

      R1 - Burpee - 20 reps
              BB Incline NO TOUCH - go to failure with 50% of your flat bench 1RM

      R2 - Burpee - 15 reps
              BB Incline NO TOUCH - go to failure with 55% of your flat bench 1RM

      Rest between rounds.  For the BB Incline, don't touch the bar to your chest
      at the bottom of each rep.  Keep the bar about 1 - 3" from your chest at the
      bottom of each rep.  

      Results for the BB Power Rack Bench Press 3 Rep Max:
      Troy Etheredge - 235 lbs
      Carlo Anguiano - 235 lbs
      Rob Tijerina - 235 lbs
      Scott Johnson - 225 lbs

SHOULDERS          2/18/13

#1  Standing BB Shoulder Press 

      Every minute, on the minute, do 5 reps.  Do 8 total sets.
      PAUSE for 2 seconds at the BOTTOM and the TOP of every rep.

#2  This is 4 rounds.
      Round 1 is two minutes
      Round 2 is four minutes
      Round 3 is six minutes
      Round 4 is 8 minutes

      Start each round with push press.  If you complete all the exercises before the
      end of the time limit, start back at push press again.  Work until you reach the
      time limit for each round.  
      Rest 2 minutes between rounds.  

      BB Push Press - 10 reps
      BB Sumo High Pull - 15 reps
      DB Lateral Raise - 20 reps
      Goblet Squat - 20 reps
      Double Leg Hop - 25 meters
      Bear Crawl - 25 meters
      Double Under - 30 reps