2/1/15

I am posting this workout early.  I will be out of town this weekend.

Warmup - At a comfortable pace, with an unweighted BB, do 3 rounds of:
      Standing Behind the Neck Shoulder Press - 5 reps
      Back Squat - 5 reps
      Push Press - 5 reps
      Front Squat - 5 reps

#1  BB Back Squat with a 2 second PAUSE at the bottom of each rep
      Do as many warmup reps and sets as you like.  The sets that count are:

      5 sets x 3 reps at 62% of Back Squat 1RM, or heavier.  Try to add weight
      each set.  Rest between sets.

#2  BB Clean and Split Jerk - Do as many warmup reps and sets as you like.
      The sets that count are:

      1 set x 4 reps at 50% of clean 1RM
      1 set x 3 reps at 60%
      1 set x 2 reps at 70%
      5 sets x 1 rep at 80% or heavier

      Rest between sets.  These are NOT touch and go reps.  Reset your starting
      position for every rep.

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

      BB Deadlift - 3 reps at 100% of clean 1RM (these can be touch and go)
      BB Rack Press - 5 reps
      Pullup - 7 reps
      Burpee - 9 reps

1/30/15

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

#1  Strict Weighted Pullup - 5 sets x 5 reps

      Start with a weight you can easily manage and then add weight each set.
      Try to hit a 5 Rep Max by your 5th set.  Rest between sets.

#2  Do 5 rounds of:

      Cable Row - 10 reps
      American Kettlebell Swing - 10 reps
      BB Row - 10 reps
      BB Push Press - 10 reps
      Toes to Bar - 10 reps
      18" Squat Box Jump - 10 reps

      This is continuous work.  

1/29/15

Warmup - At a comfortable pace, do 3 rounds of:
      DB Reverse Fly - 10 reps (light weight)
      Pushup - 10 reps (not hand release)
      Unweighted BB Thruster - 10 reps

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

      5 reps at 72% of front squat 1RM
      5 reps at 77%
      5 reps at 82%
      5 reps at 82%
      5 reps at 82% or heavier

      Rest between sets.

#2  BB Bench Press (no pause) - Do as many warmup reps and sets as you like.
      
      Establish a 10 Rep Max.

#3  BB Bench Press WITH BANDS (1.5 REP)

      5 sets x 3 reps - start with a weight you can easily manage, and then try to add
      weight each set.  Rest between sets.

#4  BB Ground to Overhead       1-2-3-4-5-6-7 reps
      Double Under                         40-35-30-25-20-15-10 reps

      This is continuous work.  Do 1 rep of ground to overhead, then 40 double 
      unders, then 2 reps of ground to overhead, then 35 double unders, etc.  Try to
      stick with the same weight for all reps of ground to overhead.  

1/27/15

Warmup - At a comfortable pace, do 2 rounds of:
      DB Lateral Raise - 12 reps
      Pushup - 12 reps (not hand release)
      Unweighted BB Clean Grip Row - 12 reps
      Unweighted BB Front Squat - 12 reps

#1  Standing BB Shoulder Press - The sets that count are:
     
      1 set x 12 reps
      1 set x 9 reps
      1 set x 6 reps
      3 sets x 3 reps

      Go as heavy as you can.  Rest between sets.

#2  Do 2 rounds of:

      BB Push Press - 5 reps with a 2 second PAUSE at the TOP of each rep
      Medicine Ball Wall Balls - 15 reps
      Double Under - 25 reps
      Cable Row - 15 reps
      BB Push Press - 5 reps with a 2 second PAUSE at the TOP of each rep

      Rest between rounds. 

1/26/15

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

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

      1 set x 8 reps at 67% of Back Squat 1RM
      1 set x 8 reps at 72%
      2 sets x 8 reps at 77%

      Rest between sets.  

#2  With a 9 minute time limit, get as far as you can with:

      BB Front Squat (no pause) - 10 reps at 65% of Front Squat 1RM
      Run 200 meters
      American Kettlebell Swing - 25 reps
      Burpee Broad Jump - 25 meters
      Tire Pull with 100 lbs in the tire - 25 meters
      DB Thruster - 25 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.

1/24/15

Warmup - Do 1 round of:
      Air Squat - 30 reps
      Cable Row - 15 reps (light weight)
      Unweighted BB Standing Shoulder Press - 15 reps
      Unweighted BB Back Squat - 15 reps

#1  Cable Row

      1 set x 15 reps, 1 set x 10 reps, 1 set x 5 reps, 1 set x 20 reps

      Go as heavy as you can.  Rest between sets.

#2  Start a timer. 

      At 0:00 - Goblet Squat - 15 reps, then BB Row - 15 reps
      At 2:00 - Goblet Squat - 17 reps, then BB Row - 13 reps
      At 4:00 - Goblet Squat - 19 reps, then BB Row - 11 reps
      At 6:00 - Goblet Squat - 21 reps, then BB Row - 9 reps
      At 8:00 - Goblet Squat - 23 reps, then BB Row - 7 reps

1/23/15

Warmup - With an unweighted BB, do 3 rounds of:
      Behind the Neck Standing Shoulder Press - 5 reps
      Back Squat - 5 reps
      Standing Shoulder Press - 5 reps
      Front Squat - 5 reps

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

      1 set x 10 reps at 62% of back squat 1RM
      1 set x 10 reps at 67%
      2 sets x 10 reps at 72%

      Rest between sets.

#2  BB Bench Press

      5 sets x 5 reps with a 5 second ECCENTRIC (lowering) phase AND
      a 2 second PAUSE at the bottom of each rep

      Have a partner with a timer count the 5 seconds down and the 2 second
      pause.  Start with a weight you can easily manage and then try to add
      weight each set.  Rest between sets.  

#3  Do 3 rounds of:

      BB Hang Clean + Push Press - 3 reps at 60% of Clean 1RM
      BB Rack Press - 8 reps
      Strict Pullup - 13 reps
      24" Box Jump - 18 reps

      Rest between rounds.