2/28/14

Warmup - At a comfortable pace, with an unweighted BB, do 2 rounds of:
      Clean Grip Row - 15 reps
      Back Squat - 12 reps (no pause)
      Behind the Neck Clean Grip Push Press - 9 reps
      Hang Clean - 6 reps

#1  Every minute, on the minute, begin a set of strict pullups.  You pick the number of
      reps for the first minute.  Then add one rep per minute, until: 
      A) you fail to complete the required number of pullups before the start of 
           the next minute.
      -OR-
      B) you complete 8 rounds.  For example, if you start with 7 reps for the first minute, 
      then you would be finished if you complete the round of 14 reps.  

      Try to pick a number for the first minute, that allows you to get through at least 5
      rounds, and hopefully all 8.  

#2  In 10 minutes, do as many quality rounds as you can of:

      Tire VS Sledgehammer (Vertical Swing) - 60 seconds (30 sec per side)
      Clean Grip Deadlift - 2 reps (5 seconds on the way up, 5 seconds on the way down)
      Hand Release Pushup - 15 reps
      BB Row - 15 reps
      Plate Front Raise - 15 reps
      Cable Row - 15 reps

2/27/14

Warmup - Do 30 Air Squats, then:
      Russian Baby Maker - 2 reps of 30 seconds.
            This is a stretch to improve the bottom position of the squat.  Stand slightly 
            wider than your normal squat stance, grab the tops of your feet, put your
            elbows inside your knees, and squat.  Keep working to sink lower and to 
            push your knees out wider during each 30 seconds.  See the picture at the
            end of the post, of the bottom position of this stretch.

      With an unweighted BB, do 3 rounds of:
      Snatch Grip Push Press - 5 reps
      Overhead Squat - 5 reps

#1  Do 2 rounds of:

      Burpee - 20 reps

      REST - 30 seconds

      BB Bench Press (no pause, no touch) - go to failure with 60% of 1RM

      

      Rest as needed between rounds.  For the no pause, no touch bench press, keep the

      bar about 1-3" off your chest at the bottom of each rep.

#2  BB Overhead Squat      2-2-2-2-2 reps with a 5 second PAUSE at the bottom
            of each rep

      This is an intentionally lighter day (as far as the squats go), but still try to add
      some weight each set, if you can.  Rest between sets.

#3  BB Bench Press WITH BANDS (1.5 REP)      3-3-3-3-3-3 reps

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

#4  This is one round.  Start a timer.

      0:00 - 2:00 - Run as far as you can on the 50 meter course.
      2:00 - 4:00 - Establish a BB Bench Press 3 Rep Max
      4:00 - 5:00 - Plate Pull - 40 feet.  You should have time to spare on this one.
      5:00 - 6:00 - Do as many quality reps of American Kettlebell Swing as you can.

      We will post how far we ran on the 50 meter course and our weight for the
      BB Bench Press 3 Rep Max.

  

2/25/14

Warmup - At a comfortable pace, do 3 rounds of:
      Unweighted BB Behind the Neck Press and Stretch - 5 reps
      Shoulder Rotation - 5 reps, rotate as far as you can in each direction, every rep
      Pullup Bar Swing - 5 reps

      (There is a video of this warmup on the exercise demo page.)

#1  Standing BB Shoulder Press

      Start with 3 reps at 70% of your 1RM.  Add 10 lbs each set.  Continue doing
      sets of 3 reps until you fail.  Rest between sets.  

#2  This is 4 rounds.

      Run 200 meters
      BB Push Press
      DB Lateral Raise
      Toes to Bar
      
      For Round 1 - do 9 reps per exercise.  For Round 2 - do 12 reps per exercise.
      For Round 3 - do 15 reps per exercise.  For Round 4 - do 18 reps per exercise.

      Rest one minute between rounds.  

2/24/14

Warmup - At a comfortable pace, with an unweighted BB, do 2 rounds of:
      Back Squat (no pause) - 5 reps
      Behind the Neck Standing Press - 5 reps
      Front Squat (no pause) - 5 reps
      Standing Shoulder Press - 5 reps
      Hip Clean - 5 reps

#1  BB Front Squat (no pause)      2-2-2-2-2 reps

      Do as many warmup sets as you like.  Then do all 5 working sets at 85% of
      your front squat 1RM.  Rest between sets.

#2  BB Clean

      Every thirty seconds, do 1 rep at 70% of your clean 1RM.  Do 15 reps.

#3  Do 3 rounds of:

      BB Deadlift - 5 reps (heavy but perfect)
      Goblet Squat - 20 reps
      24" Box Jump - 20 reps
      Double Under - 40 reps

      This is continuous work.  

2/22/14

This workout is for Saturday (posting early because I am out of town this weekend).

Warmup - At a comfortable pace, do 2 rounds of:
      Unweighted BB Row - 10 reps
      Unweighted BB Back Squat (no pause) - 10 reps
      Cable Row (light weight) - 10 reps

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

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

#2  In 10 minutes, do as many rounds as you can of:

      BB Row - 10 reps
      Burpee 10 reps
      REST - 30 seconds

      

2/21/14

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

#1  BB Back Squat      2-2-2-2-2 reps with a 5 second PAUSE at the bottom of each rep

      Do as many warmup sets as you like.  The first set that counts is at 70% of your
      back squat 1RM, and then add weight each set after that.  Rest between sets.

#2  BB Bench Press (no pause)

      Set 1 - 6 reps + 1 Negative rep
      Set 2 - 5 reps + 1 Negative rep
      Set 3 - 4 reps + 1 Negative rep
      Set 4 - 3 reps + 1 Negative rep
      Set 5 - 2 reps + 1 Negative rep

      For the negative rep, use a timer and take 10 seconds to lower the weight to your
      chest.  Then have your spotter help you rerack the weight.  Rest between sets.  

#3  Do 3 rounds of:

      BB Hang Clean - 5 reps
      Standing BB Shoulder Press - 5 reps
      BB Front Squat - 5 reps
      Close Grip Pushup - 20 reps (tips of your thumbs 2" apart)

      Try to do the cleans, presses, and squats all without releasing the bar.
      Rest between rounds.  

2/19/14

Warmup - At a comfortable pace, with an unweighted BB, do 2 rounds of:
      Back Squat - 12 reps (no pause)
      Standing Shoulder Press - 9 reps
      Push Press - 6 reps

#1  Do 3 rounds of:

      BB Split Jerk - 3 reps
      BB Front Squat - 4 reps (no pause)
      BB Push Press - 5 reps (lock out at the top of each rep)

      Rest between rounds.  Start with a light weight for round 1, and then try to add
      weight for rounds 2 and 3. 

#2  In 12 minutes, do as many rounds as you can of:

      BB Overhead Lunge - 5 reps per side
      REST - 30 seconds
      Jump Squat - 20 reps
      REST - 30 seconds
      Standing BB Shoulder Press - 5 reps
      REST - 30 seconds
      DB Lateral Raise - 20 reps
      REST - 30 seconds