2/28/15

Warmup - At a comfortable pace, do 2 rounds of:
      Air Squat - 15 reps
      Pushup - 15 reps (not hand release)
      Cable Row - 15 reps (light weight)

#1  BB Bench Press (no pause, no touch)

      1 set x 11 reps
      1 set x 8 reps
      1 set x 5 reps
      3 sets x 2 reps

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

#2  Do 1 round of:

      Goblet Squat - 15 reps
      EZ Curl Bar Nosebreaker - 15 reps
      Pullup  - 15 reps
      Hand Release Pushup - 15 reps
      REST - 60 seconds
      BB Rack Press - 10 reps

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

      1 set x 4 reps at 82% of back squat 1RM
      1 set x 3 reps at 85%
      1 set x 2 reps at 87%
      1 set x 1 rep at 90%
      1 set x 1 rep at 92%

      Rest between sets.

#4  (This is the same as #2) Do 1 round of:

      Goblet Squat - 15 reps
      EZ Curl Bar Nosebreaker - 15 reps
      Pullup - 15 reps
      Hand Release Pushup - 15 reps
      REST - 60 seconds
      BB Rack Press - 10 reps

2/26/15

Warmup - At a comfortable pace, do 1 round of:
      Pushup - 15 reps (not hand release)
      DB Lateral Raise - 15 reps (light weight)
      DB Reverse Fly - 15 reps (light weight)
      Unweighted BB Push Press - 15 reps
      Unweighted BB Back Squat - 15 reps

#1  Do 4 rounds of:

      Air Squat - 20 reps
      Plate Front Raise - 17 reps
      Cable Row - 14 reps
      Burpee - 11 reps
      BB Thruster - 8 reps with a 2 second PAUSE at the TOP of each rep

      Rest 1 minute between rounds.

#2  Standing BB Shoulder Press - All sets are 5 reps

      Start with a light weight, then take as many sets as you need to work up
      to a 5 Rep Max.  Rest between sets.

2/25/15

Warmup - With an unweighted BB, do 2 rounds of:
      Behind the Neck Push Press - 5 reps
      Back Squat - 5 reps
      Standing Shoulder Press - 5 reps
      Front Squat - 5 reps
      Hang Clean - 5 reps
      Split Jerk - 5 reps

#1  Do a set every minute, on the minute, for 20 total sets.

      For the first 10 sets (minutes 0-9):
      EVEN minutes - BB Clean + Split Jerk - 2 reps at 70% clean 1RM
      ODD minutes - Unweighted BB Squat Jump - 7 reps

      For the last 10 minutes (minutes 10-19):
      EVEN minutes, BB Clean + Split Jerk - 1 rep at 80% of clean 1RM
      ODD minutes - Unweighted BB Squat Jump - 5 reps

      For the clean + jerks at 70%, reset your start position for the second rep.
      Not touch and go.

#2  BB Back Squat with a 2 second PAUSE at the bottom of each rep
      Do as many warmup sets and reps as you like.  The sets that count are:
      4 sets x 3 reps at 67% of back squat 1RM or heavier.  Add weight if you can
      each set.  Rest between sets.  

2/23/15

Warmup - At a comfortable pace, with an unweighted BB, do 2 rounds of:
      Clean Grip Row - 12 reps
      Standing Shoulder Press - 12 reps
      Front Squat - 12 reps

#1  Do 4 rounds of:

      BB Ground to Overhead - 5 reps
      BB Row - 10 reps
      Hand Release Pushup - 15 reps
      Goblet Squat - 20 reps

      This is continuous work.

#2  Strict Weighted Pullup

      5 sets x 3 reps

      Start with a weight that is easily manageable.  Try to add weight each set.
      Rest between sets.  

2/22/15

Warmup - At a comfortable pace, do 3 rounds of:
      Pullup - 5 reps
      Close Grip Pushup - 10 reps (tips of thumbs about 2" apart)
      Air Squat - 15 reps

#1  BB Bench Press WITH BANDS and a 2 second PAUSE at the bottom

      1 set x 6 reps
      1 set x 5 reps 
      1 set x 4 reps 
      1 set x 3 reps 
      1 set x 2 reps
      1 set x 10 reps

      Start with a weight you can easily manage.  Add weight by feel.
      Rest between sets.  

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

      3 reps at 75% of front squat 1RM
      3 reps at 80%
      2 reps at 85%
      2 reps at 87%
      1 rep at 90%
      1 rep at 90%

      Rest between sets.  

#3  This is 6 rounds.

      Hand Release Pushup      20-18-16-14-12-10 reps
      Double Under - 20 reps each round
      BB Bench Press (no pause)      2-4-6-8-10-12 reps

      Rest one minute between rounds.
      For round 1, do 20 pushups, 20 double unders, 2 reps of BB Bench then rest 1 min
      For round 2, do 18 pushups, 20 double unders, 4 reps of BB Bench then rest 1 min
      Continue the pattern until you complete the 6 rounds.

      Try to stick with the same weight for bench press for all 6 rounds.  
      

2/20/15

Warmup - At a comfortable pace, do 2 rounds of:
      Pullup - 5 reps
      Unweighted BB Push Press - 10 reps
      Air Squat - 15 reps
      Run 100 meters

#1  Start a timer.
      EVEN minutes - run 100 meters in less than 20 seconds
      ODD minutes - do 7 Burpees

      Do 12 total sets (run 100m six times, and six sets of Burpees)

#2  Do 6 rounds of:

      BB Front Squat - 3 reps
      BB Push Press - 2 reps
      BB Split Jerk - 1 rep

      Start light and try to add weight each round.  Rest between rounds. 
      Do all 6 reps without setting the bar down.   

2/19/15

Warmup - At a comfortable pace, with an unweighted BB, do 3 rounds of:
      Behind the Neck Push 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 5 reps at 75% of back squat 1RM
      1 set x 4 reps at 80%
      1 set x 3 reps at 85%
      3 sets x 2 reps at 90%

      Rest between sets.

#2  This is 3 rounds.  Each round is 5 minutes of continuous work.
      Rest 1 minute between rounds.  One round looks like this:

      Suicide on the 50 meter course - 1 rep
      Goblet Squat - 20 reps
      Farmer's Walk - 100 meters
      BB Front Squat with a 2 second PAUSE at the bottom of each rep - 4 reps
      Toes to Bar - 12 reps

      If you finish the toes to bar and there is still time left in the round, start over
      at the suicide.  And start each round with the suicide.