2/29/16

Warmup - Do 2 rounds of:
      DB Reverse Fly - 10 reps
      Pushup (1.5 REP) - 10 reps
      Unweighted BB Back Squat - 10 reps
      Unweighted BB Standing Shoulder Press - 10 reps

#1  BB Bench Press
      Work up to a max set of 5 reps
      Then subtract 10% and do 2 more sets x 5 reps.
      Rest between all sets.

#2  This is 6 rounds.
      Hand Release Pushup      20-18-16-14-12-10 reps
      Prisoner Squat                  20 reps each round
      BB Row                              10 reps each round
      BB Rack Press                   2-4-6-8-10-12 reps
      REST 1 minute between rounds.

      Round 1 is 20 pushups, 20 squats, 10 rows, and 2 rack presses.
      Round 2 is 18 pushups, 20 squats, 10 rows, and 4 rack presses.
      Continue the pattern until you complete all 6 rounds.
      Try to use the same weight for rack press for all 6 rounds.  

2/27/16

Warmup - At a comfortable pace, do 1 round of:
      Pushup - 12 reps (not hand release)
      DB Lateral Raise - 12 reps (light)
      DB Reverse Fly - 12 reps (light)
      Unweighted BB Standing Shoulder Press - 12 reps
      Unweighted BB Back Squat - 12 reps

#1  Standing BB Shoulder Press
      Work up to a max set of 10 reps
      Then take off 10% and do 4 more sets x 10 reps
      Rest between all sets.  For the max set, try to
      beat your 10 RM from Feb. 15th

#2  Do 4 rounds of:
      Air Squat - 20 reps
      Plate Front Raise - 17 reps
      Cable Row - 14 reps
      Seated DB Shoulder Press - 11 reps
      Toes to Bar - 8 reps

      REST 1 minute between rounds.  

2/26/15

Warmup - Do 25 reps of Air Squat, then with an unweighted BB, do 1 round of:
      Back Squat - 6 reps
      Behind the Neck Standing Shoulder Press - 6 reps
      Front Squat - 6 reps
      Push Press - 6 reps
      Hang Clean - 6 reps
      Power Jerk - 6 reps

#1  BB Clean and Split Jerk
      1 set x 5 reps at 50% of clean 1RM
      1 set x 4 reps at 60%
      1 set x 3 reps at 70%
      1 set x 2 reps at 80%
      4 sets x 1 rep at anything above 80%

#2  BB Front Squat
      Do as many warmup sets and reps as you like.  The sets that count are:
      2 sets x 4 reps at 75% of front squat 1RM
      2 sets x 4 reps at 75% or heavier

#3  BB Clean Pulls
      3 sets x 5 reps at 100% of clean 1RM

#4  Start a timer.  This is 12 sets.
      For the 1st 6 sets (minute 0-5):
      EVEN minutes - Run 100 meters in less than 20 seconds
      ODD minutes - Burpee - 7 reps

      For the last 6 sets (minute 6-11):
      EVEN minutes - Goblet Squat, as many quality reps as you can in 40 sec
      ODD minutes - Double Under, as many quality reps as you can in 40 sec

2/24/16

Warmup - Do 1 round of:
      Air squat - 25 reps
      DB Reverse Fly - 20 reps
      Unweighted BB Row - 15 reps
      Unweighted BB Standing Shoulder Press - 10 reps

#1  Cable Row
      1 set x 16 reps
      1 set x 12 reps
      3 sets x 8 reps
      Try to add weight each set.

#2  This is 2 rounds.  For each exercise do as many quality reps as you can,
      or go as far as you can (plate pull), in 60 seconds, then rest 60 seconds,
      then move on to the next exercise.  

      Strict Unweighted Pullup
      Goblet Squat
      DB Row (30 seconds per side)
      Plate Pull (go as far as you can in 60 seconds)

      Rest between rounds is also 60 seconds.  

2/23/16

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

#1  BB Bench Press
      Work up to a max set of 8 reps
      Then subtract 10% and do 3 more sets x 8 reps
      Rest between all sets.
      Try to beat your max set of 8 reps from 2/17

#2  Start a timer.
      On EVEN minutes, do 8 reps of 24" Box Jump
      On ODD minutes, do 8 reps of Toes to Bar

      When you are not doing box jumps or toes to bar, do:
      Medicine Ball Wall Ball - 40 reps to a 10' target
      Hand Release Pushup - 60 reps

      Do the wall balls and pushups in any order or combination you like.
      You are done with #2 when all reps of wall balls and pushups are complete.  

#3  BB Incline Bench Press (1.5 REP)
      4 sets x 3 reps
      Go as heavy as you can for all 4 sets.  

2/21/16

Warmup - With an unweighted BB, do 2 rounds of:
      Back Squat - 12 reps
      Standing Shoulder Press - 12 reps
      Clean Grip Row - 12 reps

#1  BB Push Press - Work to a max set of 6 reps, then decrease the weight
      by 10% and do 3 sets x 6 reps.  Rest between all sets.  Try to beat your
      6 RM from 2/9/16.

#2  Do 1 round of:
      Pushup - 30 reps (not hand release)
      Goblet Squat - 25 reps
      DB Lateral Raise - 20 reps
      Cable Row - 15 reps
      Burpee - 10 reps

      REST one minute

      Pushup - 10 reps (not hand release)
      Goblet Squat - 15 reps
      DB Lateral Raise - 20 reps
      Cable Row - 25 reps
      Burpee - 30 reps

2/20/16

Warmup - Do 2 rounds of:
      Air Squat - 20 reps
      DB Reverse Fly - 15 reps (light weight)
      Unweighted BB Behind the Neck Thruster - 10 reps

#1  BB Back Squat  
      Do as many warmup reps and sets as you like.  The sets that count are:
      5 sets x 4 reps at 80% of back squat 1RM

#2  BB Clean Grip NO TOUCH Deadlift
      4 sets x 6 reps
      The first set that counts is at 80% of your clean 1RM.  Add weight by feel.
      For the no touch deadlift, keep the BB about 1-2" off the floor at the bottom
      of each rep.  Slow and controlled.  

#3  Start a timer.  Round 1 looks like this:
      0:00 - Pullup - 10 reps (kipping or strict)
      1:00 - Hand Release Pushup - 14 reps
      2:00 - Air Squat - 18 reps

      For each round, add 2 reps to each exercise.  So for round 2, do 12 pullups,
      16 pushups, and 20 air squats.  Round 2 starts at 3:00.

      Keep adding 2 reps each round until you either fail to complete the
      required number of reps for that minute, OR you finish 5 rounds (18 pullups,
      22 pushups, 26 air squats)