8/31/15

Warmup - Do 2 rounds of:
      Pushup - 12 reps (not hand release)
      DB Reverse Fly - 12 reps (light weight)
      Unweighted BB Behind the Neck Thruster - 12 reps

#1  Do 4 rounds of:
      Behind the Neck BB Snatch Grip Push Press - 3 reps
      BB Overhead Squat - 3 reps
      Anything more than the bar counts for the first round.
      Try to add weight each set.

#2  BB Standing Shoulder Press
      4 sets x 5 reps
      Start with 65% of your shoulder press 1RM.
      Try to add weight each set.

#3  This is continuous work.  Do 2 rounds of:
      DB Farmer's Walk - 150 meters
      Seated DB Shoulder Press - 10 reps
      Toes To Bar - 10 reps
      18" Squat Box Jump - 10 reps

8/30/15

Warmup - With an unweighted BB, do 1 round of:
      Back Squat - 5 reps
      Behind the Neck Clean Grip Push Press - 5 reps
      Front Squat - 5 reps
      Standing Shoulder Press - 5 reps
      Hang Clean - 5 reps
      Push Jerk - 5 reps

#1  BB Clean and Split Jerk
      Do as many warmup reps and sets as you like.  The sets that count are:
      2 sets x 2 reps at 65% of clean 1RM
      2 sets x 1 rep at 75%
      4 sets x 1 rep at 85% or heavier

#2  BB Back Squat 
      1 set x 2 reps at 67.5% of back squat 1RM
      1 set x 2 reps at 72.5%
      1 set x 2 reps at 77.5%
      1 set x 2 reps at 82.5%
      1 set x 2 reps at 87.5%

#3  Do 1 round of:
      Burpee - 25 reps
      American Kettlebell Swing - 50 reps
      Double Under - 75 reps
      Air Squat - 100 reps

8/28/15

Warmup - At a comfortable place, with an unweighted BB, do 2 rounds of:
      Clean Grip Row - 15 reps
      Back Squat - 12 reps
      Behind the Neck Clean Grip Push Press - 9 reps

#1  BB Row                   1-2-3-4-5-6-7-8-9-10 reps
      Prisoner Squat       10-9-8-7-6-5-4-3-2-1 rep

      Do 1 row, then 10 squats, then 2 rows, then 9 squats, etc.
      Continuous work.  Try to use the same weight for all reps of BB Row.

#2  Strict Weighted Pullup
      5 sets x 3 reps
      Start with a weight you can easily handle, then try to add weight each set.

#3  Do 1 round of:
      Sledgehammer VS Tire (vertical swing) - 1 minute (30 seconds per side)
      REST - 1 minute
      Cable Row - 1 minute (as many quality reps as you can)

8/27/15

Warmup - Do 3 rounds of:
      Air Squat - 12 reps
      Cable Row - 12 reps (light weight)
      DB Bench Press - 12 reps (light weight)

#1  BB Incline Press
      All sets are 2 reps
      Start with 50% of your bench press 1RM. 
      Add weight each set until you hit your 2 Rep Max

#2  This is 6 rounds.

      Pullup                    10 reps each round
      DB Thruster         20-18-16-14-12-10 reps
      BB Row                 5 reps each round
      BB Rack Press      2-4-6-8-10-12 reps
      Rest 1 minute between rounds.

      For round 1, do 10 pullups, 20 thrusters, 5 rows, 2 presses.
      For round 2, do 10 pullups, 18 thrusters, 5 rows, 4 presses.
      Continue this pattern for 6 rounds.

#3  Do 8 rounds of:
      Hand Release Pushup - 20 seconds of work
      REST - 10 seconds

      Pace yourself, and try to get the same number of reps each round.  

8/25/15

Warmup - With an unweighted BB, do 2 rounds of:
      Back Squat - 9 reps
      Standing Shoulder Press - 3 reps
      Push Press - 3 reps
      Power Jerk - 3 reps

#1  BB Push Press
      All sets are 3 reps.  Start with 50% of your shoulder press 1RM,
      then keep adding weight each set until you hit a 3 Rep Max.

#2  In 12 minutes, do as many quality rounds as you can of:
      Seated DB Shoulder Press - 12 reps
      BB Clean Grip Shrug - 12 reps
      American Kettlebell Swing - 12 reps
      DB Lateral Raise - 12 reps
      Toes to Bar - 12 reps
      REST - 45 seconds

8/24/15

Warmup - Do 2 rounds of:
      Air Squat - 10 reps
      Cable Row - 10 reps (light weight)
      Pushup - 10 reps (not hand release)
      Unweighted BB Overhead Squat - 10 reps

#1  Depth Jump to a Second Box
      5 sets x 3 reps

      Set up 2 boxes, 3' apart.  Step off an 18" box, land with both feet, and 
      immediately jump onto a 24" box.  Try to minimize the ground contact
      time between boxes.  You can add height to the second box for sets 
      2-5.  A good way to add height is with bumper plates.

#2  BB Front Squat
      1 set x 4 reps at 67.5% of 1RM
      1 set x 4 reps at 72.5%
      1 set x 4 reps at 77.5%
      1 set x 4 reps at 80%
      1 set x 4 reps at 82.5%

#3  Do 1 round of:
      Run 400 meters and carry stuff
      REST - 30 seconds
      BB Back Squat - 20 reps with 135 lbs
      REST - 30 seconds
      Burpee Pullup - 20 reps
      REST - 30 seconds
      Air Squat - 60 reps

      For the "Run 400 meters and carry stuff," put 4 DB's at the 50 meter line
      (two 50's and two 45's).  From the start line, run to the 50 meter line, pick up
      a DB, and bring it back to the start line.  Repeat for the other 3 DB's.

8/22/15

Warmup - With an unweighted BB, do one round of:
      Back Squat - 10 reps
      Behind the Neck Push Press - 10 reps
      Front Squat - 10 reps
      Clean Grip Row - 20 reps

#1  Strict Unweighted Pullup
      Start a timer.  At the start of every minute, do a set of strict unweighted pullups.
      Add one rep each minute.  You pick the number of reps for the first minute.  Try
      to pick a number that allows you to get through at least 6 or 7 minutes.  If you 
      start with 5 reps, for example, then do 6 reps for the second minute, 7 reps the
      third minute, etc., until you either fail to complete the number of reps for that
      minute, or you complete 10 sets.

#2  Do 2 rounds of:
      Plate Pull - 40 feet
      Air Squat - 35 reps
      Sledge VS Tire (vertical swing) - 30 seconds per side
      Cable Row - 25 reps
      Hand Release Pushup - 20 reps
      18" Squat Box Jump - 15 reps

      Rest 2 minutes between rounds.