10/17/14

Warmup - At a comfortable pace, do 2 rounds of:
      DB Lateral Raise - 15 reps (light weight)
      Air Squat - 12 reps
      Unweighted BB Thruster - 9 reps

#1  BB Standing Behind the Neck Press

      4 sets x 8 reps

      Rest between sets.  Start with a weight you can easily manage, and then stay
      right there or add weight by feel for the remaining three sets.  Bring the BB
      all the way to the back rack (across your traps) at the bottom of each rep.

#2  Start a timer.  At the start of each minute, do 5 reps of 24" Box Jump.
      When you are not doing box jumps, do:
     
      Pullup - 50 reps
      Hand Release Pushup - 100 reps

      You can divide up the pullups and pushups however you like.  You can do all
      the pullups and then move on to pushups, you can do some of each every minute,
      whatever you want to do.  You are done when you complete all 50 pullups and all
      100 hand release pushups.  Pullups can be strict or kipping. 

10/16/14

Warmup - Do 1 set of 20 Air Squats, then with an unweighted BB do 2 rounds of:
      Back Squat - 5 reps
      Behind the Neck Standing Shoulder Press - 5 reps
      Front Squat - 5 reps
      Standing Shoulder Press - 5 reps

#1  BB Back Squat 
      Do as many warmup sets and reps as you like.  The sets that count are:
      
      Set 1 - 10 reps at 60% of Back Squat 1RM
      Set 2 - 10 reps at 65%
      Set 3 - 10 reps at 70%

      Rest between sets.

#2 In 9 minutes, do as many quality rounds as you can of:

      Burpee Pullup - 9 reps
      BB Thruster - 7 reps (be sure to lock out at the top of each rep)
      BB Deadlift - 5 reps
      Handstand Pushup - 3 reps

      The deadlifts can be touch and go, but keep perfect posture and technique.

10/14/14

Warmup - With an unweighted BB, do 2 rounds of:
      Behind the Neck Push Press - 5 reps
      Back Squat - 10 reps
      Row - 15 reps
#1  Cable Row

      Set 1 - 20 reps
      Set 2 - ADD 20 lbs and go to failure
      Set 3 - ADD 20 more lbs and go to failure

      Rest between sets.

#2 Do 1 round of:
     
      Pullup - 20 reps
      Plate Pull - 40 feet
      BB Row - 20 reps
      Prisoner Squat - 40 reps
      BB Push Press - 20 reps (be sure to lock out at the top of each rep)
      American Kettlebell Swing - 40 reps
      Burpee - 20 reps

10/13/14

Warmup - Do 3 rounds of:
      Pullup - 5 reps
      Pushup - 10 reps (not hand release)
      Air Squat - 15 reps

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

      3 sets x 5 reps - Start with a weight you can easily manage, and then add
      weight for the second and third set.  Rest between sets.

#2  BB Bench Press (no pause)

      Set 1 - 225 lbs to failure
      Set 2 - If you complete 10 or more reps for Set 1, add 50 lbs and go to failure
                  If you complete less than 10 reps for Set 1, subtract 50 lbs and go to failure

      Do as many warmup sets and reps as you like before you start Set 1.  And you can
      use less than 225 for Set 1.  As an example, if your first set is 155 lbs and you get
      8 reps, then you would drop to 105 and go to failure on the second set.  If you get
      12 reps at 155, you would increase to 205 lbs for Set 2.  Rest between sets, and we
      will post results.  

#3  On the 50 meter course, run 800 meters for time.  We will post results.

#4  Do a set of Hand Release Pushups every minute, on the minute.

      At 0:00 - Do 10 reps
      At 1:00 - Do 11 reps
      At 2:00 - Do 12 reps

      Continue adding 1 rep each minute until either you fail to complete the required
      number of reps before the start of the next minute, or you complete the set of 
      20 reps.  

      Results for the BB Bench Press and 800 meter run on the 50 meter course:
      Bruce Mayo - 3:17
      Don Starr - 3:43
      Scott Johnson - 3:17
      Rob Tijerina - 5 reps at 225 lbs, 13 reps at 175 lbs, 3:25
      Cavason Sutton - 1 rep at 225 lbs, 9 reps at 175 lbs, 3:20

10/11/14

Warmup - Do 1 round of:
      Air Squat - 15 reps
      Pushup - 15 reps (not hand release)
      DB Reverse Fly - 15 reps
      Unweighted BB Thruster - 15 reps

#1  Standing BB Shoulder Press (1.5 REP)

      1 set x 7 reps, 1 set x 6 reps, 1 set x 5 reps, 1 set x 4 reps

      Rest between sets.

#2  Run 400 meters for time, on the 50 meter course.  We will post results.

#3  Do 2 rounds of:

      BB Waiter's Walk - 50 meters
      Hand Release Pushup - 25 reps
      Pullup - 15 reps
      BB Back Squat - 5 reps
      BB Behind the Neck Push Press - 5 reps
      BB Front Squat - 5 reps
      BB Push Press - 5 reps

      Do the last 4 BB exercises without setting the bar down.  Rest as needed
      between rounds.  

10/10/14

Warmup - Do 2 sets x 20 reps of Air Squat, then with an unweighted BB, 

      do 2 rounds of:
      Back Squat - 5 reps
      Behind the Neck Standing Shoulder Press - 5 reps
      Front Squat - 5 reps with a 5 second PAUSE at the bottom of each rep
      Hang Clean - 5 reps

#1  BB Clean - We are going for a 1 Rep Max

      5 reps at 50% of clean 1RM
      4 reps at 60% 
      3 reps at 70%
      2 reps at 75%
      None of these reps are touch and go.  Reset your start position for each rep.

      Then do singles above 75%, until you establish your 1 Rep Max.
      Rest between sets.  We will post results.

#2  Standing Broad Jump - Best of 4 attempts

      Do some practice jumps at a low to moderate intensity before you start your
      4 attempts.  From a stationary start, jump and land with both feet.  We will
      post results.

#3  Do 2 rounds of:

      Double Suicide - 1 rep on the 50 meter course

      Double Under - 50 reps

      American Kettlebell Swing - 25 reps

      BB Front Squat - 10 reps

      This is continuous work.  Go right back to the double suicide after you finish 

      the first round.

      Results for the BB Clean and Standing Broad Jump:
      Rob Tijerina - 205 lbs
      Don Starr - 165 lbs

10/8/14

Warmup - Do 1 round of:
      Air Squat - 25 reps
      Cable Row - 20 reps (light weight)
      Unweighted BB Squat - 15 reps
      Unweighted BB Push Press - 10 reps

#1  Strict Weighted Pullup - Going for a 1 Rep Max

      Start with a weight you can easily manage, and then increase weight each set.

      Do 1 set x 5 reps, 1 set x 4 reps, 1 set x 3 reps, 1 set x 2 reps, and then
      as many sets of 1 rep as you need to reach a 1 Rep Max.  We will post results.
      
      Rest between sets.

#2  Strict Unweighted Pullup - One Set.  Go to failure.  We will post results.

#3  Start a timer.  Every even minute (for 5 rounds) do:

      BB Row - 5 reps (heavy)
      Goblet Squat - 10 reps
      Double Under - 15 reps

      So the rounds will start at 0:00, 2:00, 4:00, 6:00, and 8:00 minutes.  

      Results for the 1RM Strict Weighted Pullup and Max Reps Strict Unweighted Pullup:
      Rob Tijerina - 105 lbs and 26 reps
      Val Valdovino - 45 lbs and 14 reps
      Don Starr - 55 lbs and 12 reps