BACK - 10/1/13

Warmup - With an unweighted BB, at a comfortable pace, do 2 rounds of:
      Back Squat - 5 reps
      Good Morning - 5 reps
      Behind the Neck Standing Shoulder Press - 5 reps
      BB Row - 10 reps

#1  In 6 minutes, do as many rounds as you can of:

      BB Row      3-6-9-12.....
      24" Box Jump      3-6-9-12.....

      Do 3 rows, then 3 box jumps, then 6 rows, then 6 box jumps, etc., continuing
      the pattern until you reach 6 minutes.

#2  BB Deadlift      15-10-5 reps

      All reps with perfect posture.  Rest between sets.   

#3  Every minute, on the minute, run 100 meters in less than 20 seconds.
      Do six total reps.

#4  Strict Pullup (weighted or unweighted, you pick)      15-10-5 reps

      Rest between sets.  If you can't complete all the reps in an unbroken set, that is
      fine.  Break the set up into manageable chunks if you need to.

CHEST - 9/30/13

Warmup - At a comfortable pace, do 4 rounds of:
      Pullup - 5 reps
      Pushup (not hand release) - 10 reps
      Air Squat - 15 reps

#1  Do 2 rounds of:

      BB Waiter's Walk (you pick the weight) - 100 meters
      Rest - 30 seconds
      Burpee

      Time how long it takes you to do the 100m waiter's walk, and then that is how 
      long you will do burpees.  If it took you one minute and 10 seconds to do the 
      waiter's walk (for example), then you will do burpees for one minute and 
      10 seconds.

      Rest 2 minutes between rounds.

#2  BB Rack Press      16-8-4 reps

      Remember not to bounce the bar off the rack at the bottom of each rep.  Let the
      bar come to a complete stop at the bottom of each rep before you press it back up.
      Rest between sets.

#3  Do 8 rounds of:

      Hand Release Pushup - 20 seconds
      REST - 40 seconds

#4  BB Bench Press with a 2 second PAUSE at the bottom of each rep      4-8-16 reps

      Rest between sets.  

SHOULDERS - 9/28/13

Warmup - With an unweighted BB, at a comfortable pace, do 3 rounds of:
      Front Squat (no pause) - 6 reps
      High Elbow Press - 3 reps (see video below)
      High Elbow Push Press - 3 reps (see video below)

      Standing BB Shoulder Press (50% of 1RM) - 12 reps (just one set)

#1  Standing BB Shoulder Press (1.5 REP)      3-3-3-3 reps
 
      PAUSE for 3 seconds when you lock out at the top of each rep.  Start with
      a weight you can easily manage and then try to add weight each set.
      Rest between sets.

#2  This is 12 minutes.

      BB Push Press - 10 reps
      Toes to Bar - 10 reps
      Hand Release Pushup - 10 reps
      REST - 30 seconds
      BB Push Press - 12 reps
      Toes to Bar - 12 reps
      Hand Release Pushup - 12 reps
      REST - 30 seconds
      BB Push Press - 14 reps......

      Continue this pattern, adding 2 reps per round, until you get to 12 minutes. 

     

LEGS - 9/27/13

Warmup - At a comfortable pace, with an unweighted BB do 2 rounds of:

      Front Squat (no pause) - 8 reps

      Standing Shoulder Press - 4 reps

      Back Squat (no pause) - 8 reps

      Behind the Neck Standing Shoulder Press - 4 reps

#1  BB Reverse Deadlift + BB Squat Clean

      Set 1 - 50% 1RM - 3 reps

      Set 2 - 60% 1RM - 3 reps

      Set 3 - 70% 1RM - 2 reps

      Set 4 - 75% 1RM - 2 reps

      Set 5 - 80% 1RM - 1 rep

      Set 6 - By Feel - 1 rep

      ONE REPETITION EQUALS:  
      Clean Grip Deadlift at a normal pace - 1 rep
      5 SECONDS to lower the weight to the floor, slow and controlled
      BB Clean - 1 rep

#2  IN 6 MINUTES, do as many rounds as you can of:

      BB Deadlift - 6 reps

      Kipping Pullup - 12 reps

      Double Under - 24 reps

      Rest 3 minutes, THEN with a 9 MINUTE TIME LIMIT, get as far as you can with:

      BB Front Squat (no pause) - 10 reps

      Run 200 meters

      Kettlebell Swing - 20 reps

      Double Leg Hop - 25 meters

      Goblet Squat - 20 reps

      Tire Pull with 50 lbs in tire - 25 meters

      DB Thruster - 20 reps

      Double Suicide on the 50 meter course

      You are done when either you finish the double suicide, or you reach 9 minutes, 

      whichever comes first.  

BACK - 9/25/13

Warmup - At a comfortable pace, do:
      10 BB Front Squats and 10 BB Rows with an unweighted BB
      8 BB Front Squats and 8 BB Rows with 95 lbs
      6 BB Front Squats and 6 BB Rows with 115 lbs

#1  Cable Row      15-10-5-20 reps

      Go as heavy as you can on each set.  Rest between sets.

#2  Every minute, on the minute, do 8 reps of BB Row.  Do 8 sets.

#3  Do 2 rounds of:

      BB Hip Clean - 5 reps
      DB Thruster - 10 reps
      Kipping Pullup - 15 reps
      DB Reverse Fly - 20 reps
      Double Under - 25 reps
   
      Rest 60 seconds between rounds.  

CHEST - 9/24/13

Warmup - At a comfortable pace, with light weight, do 2 rounds of:
      DB Bench Press - 15 reps
      Goblet Squat - 15 reps
      BB Bench Press (no pause) - 10 reps

#1  BB Bench Press with BANDS and a 2 second PAUSE      3-3-3-3-3-3 reps

      Progressively increase weight on sets 1-3, and then go as heavy as you can for
      sets 4-6.  Rest between sets.  Pause for 2 seconds at the bottom of each rep.

#2  This is 5 rounds.  You will rest 60 seconds between rounds. 

      American Kettlebell Swing
      Hand Release Pushup 
      Run 200 meters with a 25 pound (or heavier) DB (same distance every round)
      BB Ground to Overhead - 5 reps every round

      R1 - 24 swings, 12 pushups
      R2 - 21 swings, 15 pushups
      R3 - 18 swings, 18 pushups
      R4 - 15 swings, 21 pushups
      R5 - 12 swings, 24 pushups

SHOULDERS - 9/22/13

Warmup - With an unweighted BB, at a comfortable pace, do 2 rounds of:
      Front Squat (no pause) - 6 reps
      Push Press - 6 reps
      Back Squat (no pause) - 6 reps
      Behind the Neck Standing Shoulder Press - 6 reps

#1  Do 4 rounds of:

      BB Behind the Neck Snatch Grip Push Press - 3 reps
      BB Overhead Squat (no pause) - 3 reps

      Start with a light weight and then try to add a little bit each set.
      Rest between sets.

#2  Do 3 rounds of:

      Standing BB Shoulder Press      R1 - 9 reps, R2 - 6 reps, R3 - 12 reps
      DB Farmer's Walk - 150 meters
      Seated DB Shoulder Press      R1 - 9 reps, R2 - 6 reps, R3 - 12 reps
      Box Jump - 20 reps

      Rest 90 seconds between rounds.