BACK - 9/1/13

Warmup - With an unweighted barbell, do 1 round of:
      Row - 10 reps
      Front Squat - 10 reps
      Back Squat - 10 reps
      Row - 10 reps

#1  Cable Row

      Every minute, on the minute, do 8 reps.  You will do 8 sets.  Try to use the 
      same weight for all sets.

#2  With a partner, you will do 2 rounds of:

      Kipping Pullup - 50 total reps per round
      Burpee - 50 total reps per round
      BB Row (recommended weight is 135 lbs) - 50 total reps per round
      Run - 800 total meters per round

      Only one partner is working at a time.  You can divide the work up however
      you would like.  You can do 10 reps at a time and switch, do half the total
      and then switch, whatever you want to do.  The work does not have to be split
      evenly.  For example, in one of the rounds,  one partner could end up doing
      28 pullups and the other partner gets 22 pullups.  That is OK.  Your only rest
      is when your partner is working.  If you are doing this workout by yourself,
      do 25 reps per round, run 400 meters per round, and make your time of
      work:rest about 1:1.

CHEST - 8/31/13

Warmup - At a comfortable pace, do 4 rounds of:
      Air Squat - 10 reps
      Burpee - 5 reps
      BB Bench Press (no pause) - 5 reps

      For the bench press, load is 50% of 1RM for 1st round, then add 10 pounds
      each round after that.

#1  BB Bench Press WITH BANDS for SPEED (no pause)

      Every minute, do 4 reps.  You will do 5 sets.  Load on the bar for all sets
      is 40% of your BB Bench Press 1RM.  We want a quick, controlled
      downward phase and then an EXPLOSIVE upward phase on all reps.

#2  BB Bench Press with ISOMETRIC PAUSE (2 seconds)      3-3-3-3-3 reps

      Start with a weight you can easily manage for the 1st set, and then try to
      increase weight each set after that.  Rest between sets.  For the isometric
      pause, stop the bar at the bottom of each rep about 1-3" from your chest.
      Pause for 2 seconds and then press the weight up.  Don't let the bar touch
      your chest.  Rest between sets.

#3  Do 3 rounds of:

      Double Under - 24 reps
      EZ Curl Bar Nosebreaker - 12 reps
      Jump Squat - 18 reps
      BB Floor Press - 6 reps

      Rest 2 minutes between rounds.  

SHOULDERS - 8/29/13

Warmup:
      Standing BB Shoulder Press (unweighted, no pause) - 10 reps
      Standing BB Shoulder Press with Kettlebells hanging from the BANDS   5-5-5 reps
            PAUSE  for 2 seconds at the bottom and top of each rep of presses with
            the bands and kettlebells.  Each band is doubled up, fed through the handle
            of the kettlebell and then looped over the collar of the barbell.  Use light
            kettlebells. 

#1  Do 3 rounds of:

      Snatch Grip Behind the Neck Push Press - 4 reps
      BB Overhead Squat (no pause) - 4 reps

      Start with a weight you can easily manage and then try to add weight for
      rounds 2 and 3.  Rest between rounds. 

#2  BB Split Jerk      2-2-2-2-2 reps

      Load for Set 1 - 65% of Split Jerk 1RM, Set 2 - 70%, Set 3 - 75%, Set 4 - 80%
      and Set 5 - 85%
      Rest between sets.

#3  Handstand Pushup - Every 30 seconds (on the minute and half-minute),
      do "x" reps of handstand pushup.  You will do 8 total sets.  Before you begin,
      pick "x" for yourself.  Pick a number that is challenging but also allows you
      to complete the same number of reps each set.  Your last set starts at 3 minutes
      and 30 seconds.

#4  Do 1 round of:
     
      American Kettlebell Swing - 30 reps
      Run 300 meters
      BB Sumo High Pull - 30 reps

LEGS - 8/28/13

Warmup - With an unweighted BB, for 3 minutes, do:
      Back Squat (no pause) - 5 reps
      Behind the Neck Standing Shoulder Press (no pause) - 5 reps

      Work continuously, but at a comfortable pace, going back and forth between
      the squat and the standing press.    

#1  BB Frankenstein Front Squat with a 3 second PAUSE at the bottom      5-5-5 reps

      For the Frankenstein Front Squat, the bar is racked across your shoulders, just like
      a front squat, but your arms are straight out in front of you, angled slightly upward,
      with your palms facing each other.  Take the bar from the rack to start each set,
      and rerack it at the end of each set.  Do a set or two with just the bar.  The first set
      with weight added to the bar counts as the first of your three sets.  Try to add
      weight each set.  Rest between sets.

#2  BB Clean with a 3 second PAUSE      2-2-2-2 reps

      The pause is after the pull, in the receiving position (the same position as the bottom
      of a front squat).  Do a couple of sets with lighter weight, and then the 4 sets that
      count are at 75% of your clean 1RM.  Reset your starting position for each rep.  Don't
      do "touch and go" on the second rep.  Rest between sets.

#3  Do 1 round of:

      BB Back Squat (no pause) - 10 reps
      Kipping Pullup - 20 reps
      DB Thruster - 30 reps
      Hand Release Pushup - 40 reps
      Air Squat - 50 reps
      REST - 90 seconds
      Air Squat - 50 reps
      Hand Release Pushup - 40 reps
      DB Thruster - 30 reps
      Kipping Pullup - 20 reps
      BB Back Squat (no pause) - 10 reps  

BACK - 8/26/13

Warmup - At a comfortable pace, with an unweighted BB, do 2 rounds of:
      BB Row - 10 reps
      Romanian Deadlift - 5 reps
      Front Squat with a 3 second PAUSE at the bottom of each rep - 5 reps
      Hip Clean - 5 reps

#1  Strict Weighted Pullup      4-4-4-4-4-4 reps

      Start with a weight you can easily manage and then try to add weight
      each set.  Rest between sets.

#2  BB Row      1-2-3-4-5-6-7-8-9-10 reps
      Jump Squat  10-9-8-7-6-5-4-3-2-1 rep

      #2 is continuous work.  Do 1 row, then 10 jump squats, then 2 rows, then
      9 jump squats, etc.  Try to use the same weight on the rows for all 10 sets.

#3  Do 2 rounds of:

      Vertical Sledgehammer VS Tire (swinging 12 to 6 o'clock) - 1 minute
      REST - 1 minute
      Cable Row - 1 minute
      REST - 1 minute

      For the sledgehammer, go 30 seconds left handed and 30 seconds right.

CHEST - 8/25/13

Warmup:  Do 4 rounds, at a comfortable pace, of:
      Sprint 50 meters - 1 rep (60% effort 1st rep, then 70, 80, and 90% on last rep)
      Pushup (not hand release) - 10 reps
      Air Squat - 10 reps

#1  Depth Jump with Lateral Movement - 8 reps

      a) Step off an 18" box.
      b) Land with both feet.  Have a partner, standing in front of you, point
           to his 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 immediately do the next rep.  Be
      as explosive as possible with each rep.

#2  BB Bench Press WITH BANDS for SPEED (no pause)

      Every 30 seconds, do 3 reps.  You will do 8 sets.  Load on the bar for all sets
      is 35% of your BB Bench Press 1RM.  We want a quick, controlled
      downward phase and then an EXPLOSIVE upward phase on all reps.  Your
      last set starts at 3 minutes and 30 seconds

#3  BB Bench Press (no pause) PLUS NEGATIVES

      Set 1 - 4 reps plus 1 negative rep
      Set 2 - 3 reps plus 1 negative rep
      Set 3 - 2 reps plus 1 negative rep
      Set 4 - 1 rep plus 1 negative rep
      Set 5 - 1 negative rep

      For the negatives, lower the weight as slowly as you can to your chest.
      You will probably need a spotter to rerack the weight after the negative.
      Rest between sets.

#4  Start a timer.  You have 2 minutes to:

      Run a suicide on the 50 meter course
      Hand Release Pushup - do as many reps as you can until you reach 2 minutes

      REST 2 minutes.  At the end of your 2 minute rest, the clock will be at 
      4 minutes.  Begin 2 rounds of:

      4:00 - BB Rack Press - 10 reps
      5:00 - BB Deadlift - 10 reps
      6:00 - Burpee - 10 reps
      7:00 - Toes to Bar - 10 reps

      Round 2 starts at 8 minutes.
      

SHOULDERS - 8/23/13

Warmup:  With an unweighted BB, do 2 rounds of:
      Front Squat (no pause) - 5 reps
      Split Jerk - 5 reps
      Snatch Grip Behind the Neck Push Press - 5 reps
      Overhead Squat (no pause) - 5 reps
     
      Rest about a minute between rounds. 

#1  Standing BB Shoulder Press (PAUSE 2 sec at top)     5-5-5-5-5 reps

      Start with a weight you can easily manage and then try to add weight
      each set.

#2  This is 12 minutes of continuous work.

      BB Push Press - 10 reps
      DB Lateral Raise - 10 reps
      Run 200 meters
      BB Push Press - 12 reps
      DB Lateral Raise - 12 reps
      Run 300 meters
      BB Push Press - 14 reps
      DB Lateral Raise - 14 reps
      Run 400 meters........

      Continue adding 2 reps every round to the push press and lateral raise,
      and add 100 meters every round to the run, until you hit 12 minutes.