BACK - 10/31/13

Warmup - At a comfortable pace, with an unweighted BB, do 2 rounds of:
      Row - 5 reps
      Front Squat - 10 reps
      Behind the Neck Standing Press - 5 reps
      Back Squat - 10 reps

#1  Every minute, on the minute, do 3 reps of BB Row (heavy but perfect)
      Every minute, on the half-minute, do 6 pullups

      It should look like this:
      0:00 - BB Row - 3 reps
      0:30 - Pullup - 6 reps
      1:00 - BB Row - 3 reps
      1:30 - Pullup - 6 reps
      ......continuing this pattern until you have completed 10 sets of each exercise.
      Your last set will start at 9 minutes and 30 seconds.  You can kip on the pullups.

      TRY TO USE A DIFFERENT GRIP FOR EACH SET OF PULLUPS.
      You can go wider, more narrow, overhand, underhand, alternating, or any
      other variation.

#2  Do 3 rounds of:

      Horizontal Sledge - 12 reps per side
      Goblet Squat - 18 reps
      DB Reverse Fly - 24 reps
      REST - 2 minutes

CHEST - 10/30/13

Warmup - At a comfortable pace, do 4 rounds of:
      Pullup - 5 reps
      DB Incline Bench Press (light weight) - 10 reps
      Air Squat - 15 reps

#1  BB Bench Press PAUSE WITH BANDS      5-5-5-5-5-5 reps

      There is a 2 second PAUSE at the bottom of each rep.
      Rest between sets.  Start with a weight you can easily manage and then try to
      add weight each set.  

#2  Every EVEN minute, do 8 Burpees.
      Every ODD minute, do 8 reps of BB Deadlift at 65% of your 10 Rep Max.

      In between burpees and deadlifts, you are doing:
      American Kettlebell Swing - 40 reps
      Hand Release Pushup - 40 reps

      Finish the kettlebell swings before you move on to the pushups.
      #2 is over when you have completed all 40 of the kettlebell swings and 
      all 40 of the pushups.  We want quality reps and good posture!

#3  BB Bench Press with a 2 second PAUSE at the bottom of each rep      6-9-12 reps

      No bands for #3.  Rest between sets.  

SHOULDERS - 10/28/13

Warmup - At a comfortable pace, with an unweighted BB, do 3 rounds of:
      Snatch Grip Behind the Neck Push Press - 6 reps
      Overhead Squat - 6 reps

      Then do:
      Standing  BB Shoulder Press with BANDS and light kettlebells      5-5-5 reps
      PAUSE for 2 seconds at the bottom and the top of each rep.  The bands are used
      to hang the kettlebells from the sleeve of the barbell, just like the chest warmup
      on 10/24/13.

#1  Standing BB Shoulder Press

      Set 1 - 10 reps
      Set 2 - Add 20 lbs to the weight you used for Set 1 and go to failure
      Set 3 - Subtract 20 lbs from the weight you used for Set 1 and go to failure

      Rest between sets.

#2  Do 1 round of:

      DB Lateral Raise - 21 reps
      Plate Front Raise - 18 reps
      Jump Squat - 15 reps
      BB Push Press - 12 reps
      Toes to Bar - 9 reps
      BB Power Jerk - 6 reps

      REST - 60 seconds
      Burpee - 60 seconds
      REST - 60 seconds

      BB Power Jerk - 6 reps
      Toes to Bar - 9 reps
      BB Push Press - 12 reps
      Jump Squat - 15 reps
      Plate Front Raise - 18 reps
      DB Lateral Raise - 21 reps

LEGS - 10/27/13

Warmup - At a comfortable pace, with an unweighted BB, do 3 rounds of:
      Back Squat (no pause) - 5 reps
      Behind the Neck Shoulder Press - 5 reps (3 sec PAUSE at the top of each rep)

      Then do 4 sets of BB Squat Clean.  3 reps 50%, 3 reps at 55%, 3 reps at 60%, and
      3 reps at 65% of clean 1RM.

#1  At the start of every minute, do 3 reps of BB Squat Clean @70% of 1RM.  Do 8 sets.
      Reset your starting position for every rep.  Come off the ground smoothly and
      under control.  Don't try to rip the barbell off the ground.  

#2  BB Front Squat      3-3-3-3-3-3 reps

      PAUSE at the bottom of the first rep for 3 seconds.  No pause for reps 2 and 3.
      Rest between sets.  Start with a weight you can easily manage and then try to 
      add weight each set.  

#3  Do 5 rounds of:

      Goblet Squat - 40 seconds
      REST - 20 seconds
      Double Under - 40 seconds
      REST - 20 seconds  

BACK - 10/25/13

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  Every minute, on the minute, you will do 2 sets.  The progression looks like this:

      0:00 - BB Row - 1 rep, Burpee - 10 reps
      1:00 - BB Row - 2 reps, Burpee - 9 reps
      2:00 - BB Row - 3 reps, Burpee - 8 reps...

      Continue this pattern, adding one BB Row and subtracting one burpee per minute
      until the 9:00 minute mark (10 reps of BB Row and 1 burpee).

#2  Stand on the Band BB Deadlift      5-5-5-5-5 reps

      Rest between sets.  Start with a weight you can easily manage and then try to add
      weight each set.  There is a demo of this one on the exercise demo page.

#3  Do 3 rounds of:

      Vertical Sledgehammer VS Tire (swinging 12 to 6 o'clock) - 1 minute
      REST - 1 minute
      Cable Row - 30 seconds
      REST - 1 minute

      For the sledgehammer, go 30 seconds left handed and 30 seconds right handed.
      At station 18, we have James Garee's 38 pound sledgehammer that we use for
      this exercise.  If you want to see how an actual adult swings a 38 pound sledge, 
      ask Dave Mechem, James Garee, or somebody at Station 14 or Station 8 to show
      you.  If you want to see what a 3rd grader looks like swinging a sledgehammer, 
      then check out my demo right here!

      

CHEST - 10/24/13

Warmup - At a comfortable pace, do 3 rounds of:

      Pullup - 5 reps

      Pushup (not hand release) - 10 reps

      Air Squat - 15 reps

      Then do BB Bench Press (no pause)      12-12 reps

      Use the bands with kettlebells (see picture at bottom of post)

#1  BB Incline Bench Press (no pause)      5-5-5-5-5 reps

      Rest between sets.  Start with a weight you can easily manage and then try

      to increase weight each set.

#2  Do 2 rounds of:

      BB Hang Clean

      Standing BB Shoulder Press

      BB Front Squat

      BB Bench Press (no pause)

      Round 1 - 7 reps per exercise

      Round 2 - 5 reps per exercise

      Rest between sets.  Try not to set the bar down for the first 3 exercises.

#3  Do 1 round of:

      Burpee - 25 reps

      Toes to Bar - 25 reps

      Hand Release Pushup - 25 reps

SHOULDERS - 10/22/13

Warmup - At a comfortable pace, with an unweighted BB, do 2 rounds of:
      Standing Shoulder Press - 5 reps
      Push Press - 5 reps
      Split Jerk - 5 reps
      Snatch Grip Behind the Neck Push Press - 5 reps
      Overhead Squat with a 3 second PAUSE at the bottom of each rep - 5 reps

#1  Standing BB Shoulder Press with a 3 second PAUSE at the TOP of each rep

      Start with 65% of your standing shoulder press 1 Rep Max, and do 3 reps.  Add
      10 total lbs every set until you fail.  On the set you fail, immediately drop back
      down to your starting weight and do as many reps as you can.
      Rest between sets.

#2  This is 3 rounds.  Each round is five minutes long.
      For each round, focusing on good technique and posture, do:
     
      BB Ground to Overhead - 5 reps
      Burpee - 10 reps
      BB Push Press - 10 reps
      DB Lateral Raise - 10 reps
      Run 100 meters

      Each 5-minute round is continuous work.  If you finish the 100 meter run, go right
      back to the ground to overheads.  Work until the 5 minutes is up.  Rest 1 minute
      between rounds.