3/31/15

Warmup - Do 1 round of:
      Air Squat - 25 reps
      DB Reverse Fly - 20 reps
      Unweighted BB Squat - 15 reps
      Unweighted BB Push Press - 10 reps
      Unweighted BB Front Squat - 5 reps with a 5 sec PAUSE at the bottom

#1  BB 3-Position Deadlift
      1 set x 6 reps, 2 sets x 4 reps, 3 sets x 2 reps

      For each rep, PAUSE for 1 second when the bar first breaks contact with
      the floor, then PAUSE for 1 second just above the knee, then stand all
      the way up with the bar.  Normal tempo on the way down to the floor.
      Reset your starting position for each rep.  Start with a light weight then
      add weight by feel. 

#2  Cable Row
      Strict Pullup
      Prisoner Squat
      Cable Row
      Strict Pullup
      Burpee

      For each exercise, do as many quality reps as you can in 60 seconds, then
      REST for 60 seconds, then move on to the next exercise.  This is 6 total
      minutes of work. 

3/30/15

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

#1  Do 3 rounds of:

      Goblet Squat - 25 reps
      Close Grip Pushup - 20 reps (tips of thumbs about 2" apart)
      BB Row - 15 reps
      DB Alternating Incline Press - 10 reps per side
      REST - 1 minute
      BB Rack Press - 5 reps

      Rest 3-5 minutes between rounds.

#2  BB Bench Press WITH BANDS (no pause)

      1 set x 7 reps
      2 sets x 5 reps
      3 sets x 3 reps
      4 sets x 1 rep

      Rest between sets.  Start with a light weight and then try to add weight
      each set.

#3  BB Back Squat

      1 set x 5 reps at 60% of back squat 1RM
      1 set x 5 reps at 65%
      1 set x 5 reps at 70%
      2 sets x 5 reps at 75%

      Rest between sets.  Squats today are intentionally lighter.  We will be going
      for a back squat 1RM next shift.  

3/28/15

Warmup - 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 Push Press - All sets are 3 reps

      Start with a light weight and do 3 reps.  Add weight by feel
      and take as many sets as you need to work up to a 3 Rep Max.

#2  Do 2 rounds of:

      BB Thruster - 8 reps with a 2 second PAUSE at the TOP of each rep
      Toes to Bar - 11 reps
      Seated DB Press - 14 reps
      Cable Row - 17 reps
      Plate Front Raise - 20 reps

      Rest 1 minute between rounds. 

3/27/15

Warmup - At a comfortable pace, do 2 rounds of:
      Pushup - 12 reps (not hand release)
      Cable Row - 12 reps (light weight)
      Unweighted BB Thruster - 12 reps 

#1  BB Overhead Squat with a 3 second PAUSE at the bottom of each rep

      4 sets x 3 reps
      Try to add weight each set.  Rest between sets.

#2  Do 1 round of:

      American Kettlebell Swing - 50 reps
      Double Under - 75 reps
      Air Squat - 100 reps

#3  BB Front Squat (no pause)

      5 sets x 2 reps
      Start with 70% of your 1RM
      Try to add weight each set.  Rest between sets.

#4  On the 50 meter course, run as far as you can in 90 seconds.
      We will post our results.  

      Results for the 90 second run:
      Rob Tijerina - 400 meters
      Scott Johnson - 400 meters
      Don Starr - 388 meters

3/25/15

Warmup - At a comfortable pace, with an unweighted BB, do 2 rounds of:
      Standing Shoulder Press - 10 reps
      Front Squat - 10 reps
      Row - 10 reps

#1  BB Clean Grip Row

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

#2  Do 2 rounds of:

      Plate Pull - 40 feet
      Air Squat - 35 reps
      Sledgehammer VS Tire - 30 seconds per side (vertical swing)
      Cable Row - 25 reps
      Hand Release Pushup - 20 reps
      Pullup - 15 reps
      18" Squat Box Jump - 10 reps
      BB Clean Grip Deadlift - 5 reps at 100% of clean 1RM (perfect posture)

      Rest 3 minutes between rounds.  

3/24/15

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

#1  BB Bench Press 

      5 sets x 3 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.

#2  Start  a timer:

      At 0:00   - Do 5 reps of Standing BB Shoulder Press AND 20 Burpees
      At 2:00   - Do 5 reps of BB Push Press AND 20 Hand Release Pushups
      At 4:00   - Do 5 reps of BB Power Jerk AND 20 reps of DB Incline Press
      At 6:00   - Do 5 reps of Standing BB Shoulder Press AND 15 Burpees
      At 8:00   - Do 5 reps of BB Push Press AND 15 Hand Release Pushups
      At 10:00 - Do 5 reps of BB Power Jerk AND 15 reps of DB Incline Press

#3  BB Back Squat - Do as many warmup reps and sets as you like.
      The sets that count are:
  
      1 set x 3 reps at 75% of back squat 1RM
      1 set x 3 reps at 80%
      1 set x 3 reps at 85%
      4 sets x 1 rep at 90% or above

      Rest between sets.  

3/22/15

Warmup - At a comfortable pace, do 2 rounds of:
      Pushup - 12 reps (not hand release)
      DB Reverse Fly - 12 reps
      Unweighted BB Behind the Neck Thruster - 12 reps

#1  Standing BB Behind the Neck Shoulder Press
      
      5 sets x 5 reps
      Start with a weight you can easily manage.  Add weight by feel.
      Rest between sets.

#2  This is 10 minutes

      DB Lateral Raise - 10 reps
      Toes to Bar - 10 reps
      BB Push Press - 10 reps
      REST - 30 seconds
      DB Lateral Raise - 12 reps
      Toes to Bar - 12 reps
      BB Push Press - 12 reps
      Rest 30 seconds
      DB Lateral Raise - 14 reps...

      Continue this pattern, adding 2 reps per round, until you hit the 
      10 minute time limit.