11/30/14

Warmup - At a comfortable pace, do 2 sets x 20 reps of Air Squat.  Then
      do 2 rounds of:
      Cable Row - l5 reps (light weight)
      Unweighted BB Behind the Neck Thruster - 10 reps

#1  BB Back Squat with a 5 second PAUSE at the bottom of each rep
      Do as many warmup reps and sets as you like.  The sets that count are:

      4 sets x 3 reps at 67% of Back Squat 1RM, or heavier.  Try to add weight each set.
      Rest between sets.

#2  Run 50 meters - 10 reps

      Effort level for the 10 reps is:
      Rep 1 - 50%, Rep 2 - 60%, Rep 3- 70%, Rep 4 - 80%, Rep 5 - 90%
      Reps 6 through 10 - 100% effort

      Rest as needed between reps.

#3  BB Bench Press (no pause)

      Establish a 3 Rep Max.  Do as many warmup sets (all at 3 reps) as you need.
      Rest between sets.

#4  Hand Release Pushup

      As many quality reps as you can in 15 seconds, then rest 15 seconds.
      As many quality reps as you can in 30 seconds, then rest 30 seconds.
      As many quality reps as you can in 45 seconds, then rest 45 seconds.
      As many quality reps as you can in 60 seconds, then rest 60 seconds.
      As many quality reps as you can in 75 seconds

11/28/14

Warmup - At a comfortable pace, do 3 rounds of:
      Air Squat - 15 reps
      Unweighted BB Push Press - 10 reps

#1  BB Standing Behind the Neck Press

      5 sets x 5 reps

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

#2  Do 1 round of:

      Hand Release Pushup - 30 reps
      Goblet Squat - 25 reps
      Pullup - 20 reps
      DB Thruster - 15 reps

      Rest 1 minute
      Hand Stand Pushup - As many quality reps as you can in one minute
      Rest 1 minute

      Hand Release Pushup - 15 reps
      Goblet Squat - 20 reps
      Pullup - 25 reps
      DB Thruster - 30 reps
      

11/27/14

Warmup - With an unweighted BB, do 2 rounds of:
      Back Squat - 8 reps
      Behind the Neck Standing Shoulder Press - 8 reps
      Front Squat - 8 reps
      Push Press - 8 reps

#1  Clean and Split Jerk

      1 set x 3 reps at 55% of 1RM
      1 set x 2 reps at 65%
      1 set x 1 rep at 75%
      5 sets x 1 rep at 80% or above

      Rest between sets.

#2  BB Front Squat

      3 reps at 75% of 1RM
      3 reps at 80%
      3 reps at 85%
      3 reps at 87%
      3 reps at 90%

      Rest between sets.

#3  Do 5 rounds of:

      Burpee - 10 reps
      Run - 100 meters

      Rest 1 minute between rounds.  

11/25/14

Warmup - With an unweighted BB, do 1 round of:
      Row - 20 reps
      Back Squat - 15 reps
      Standing Shoulder Press - 10 reps

#1  BB Row - 3 reps per set.  Start with a comfortable weight and do 3 reps.
      Add weight by feel each set and work up to a 3 Rep Max.  Rest between sets.

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

      BB Thruster - 6 reps with a 2 second PAUSE at the TOP of each rep
      Strict Weighted Pullup - 6 reps
      Hand Release Pushup - 18 reps
      Cable Row - 18 reps

11/24/14

Warmup - Do 25 Air Squats, then 2 rounds of:
      Unweighted BB Push Press - 9 reps
      Unweighted BB Back Squat - 12 reps
      DB Bench Press - 15 reps (light weight)

#1  BB Back Squat - Do as many warmup sets and reps as you like.
      The sets that count are:

      5 reps at 75% of Back Squat 1RM
      4 reps at 80%
      3 reps at 85%
      2 reps at 87%
      2 reps at 90%
      2 reps at 90%

      Rest between sets.  

#2  BB Bench Press with a 2 second PAUSE at the bottom of each rep - 5 reps per set

      Start with 60% of your bench press 1RM, and do 5 reps.  Add 10 lbs each set, 
      until you fail.  As soon as you fail, decrease the load by 40 lbs and go to failure
      again.  Rest between sets.

#3  Do 2 rounds of:

      BB Bench Press (no pause) - 10 reps
      Burpee - 15 reps
      EZ Curl Bar Nosebreaker - 15 reps
      18" Squat Box Jump - 15 reps
      BB Bench Press (no pause) - go to failure with the same weight you used for 10 reps

      Rest between rounds.  
      For each rep of the squat box jump, do a full squat, and then as you come up out
      of the squat, jump up onto the box.  

11/22/14

Warmup - At a comfortable pace, do 3 rounds of:
      Pullup - 5 reps
      Pushup - 10 reps (not hand release)
      Air Squat - 15 reps

#1  DB Lateral Raise      20-18-16-14-12-10 reps
      Toes To Bar               4-6-8-10-12-14 reps

      This is continuous work.  Do 20 lateral raises, then 4 toes to bar, then 18 lateral
      raises, then 6 toes to bar, etc.

#2  Do 3 rounds of:

      Standing BB Shoulder Press - 3 reps
      BB Front Squat - 5 reps
      BB Push Press - 7 reps

      Rest between rounds.

#3  This is 12 sets.  Sets start on the minute and half-minute, and are 20 seconds
      of work followed by 10 seconds of rest.

      The last set starts at 5 minutes and 30 seconds.

      Do 6 sets each of:
      Plate Front Raise
      DB Reverse Fly

      Do all 6 sets of the front raise, and then move on to the reverse fly.
      Pace yourself.  Try to do about the same number of reps per set for each exercise.  

11/21/14

Warmup - With an unweighted BB, do 2 rounds of:
      Back Squat - 8 reps
      Behind the Neck Standing Press - 8 reps
      Front Squat - 8 reps
      Push Press - 8 reps

#1  BB Back Squat (no pause) - Do as many warmup sets and reps as you like. 
      The sets that count are:

      1 set x 5 reps at 80% of Back Squat 1RM
      1 set x 4 reps at 82%
      1 set x 3 reps at 85%
      1 set x 2 reps at 87%
      3 sets x 1 rep at 90%

      Rest between sets.

#2  Do 3 rounds of:

      Double Under - 35 reps
      Prisoner Squat - 30 reps
      Hand Release Pushup - 25 reps
      24" Box Jump - 20 reps
      BB Thruster - 15 reps
      Strict Pullup - 10 reps
      BB Front Squat - 5 reps

      Rest 2 minutes between rounds.