CHEST          1/27/12


#1  BB Bench Press          8-4-2-16


      For #1, number of reps is a target.  Go to failure on each set.


#2  BB Incline Bench Press          10-8-12
      Suicide plus pushups          1-1-1


      #2 is a superset.  Do one set of bench press and one suicide, then rest.
      And then move on to the next set.


      For the suicide plus pushups, you are doing a suicide on a 50 meter
      course.  Every time you return to the start line, do 5 Crossfit pushups.
     So, in one suicide, you will do 20 pushups.


#3  BB Bench Press          8 + 2 Negatives - 6 + 2 Negatives - 4 + 2 Negatives
      Jump Squat          25-25-25
      Diamond PAUSE pushup          15-15-15 


      #3 is a superset.
      
      For the sets with negatives, do the prescribed number of reps, and then
      without setting the bar down, do two reps where you are lowering the bar
      as slowly as you can.  For the two negatives, your spotter needs to help you get
      the bar back to the start position.


      For the Diamond PAUSE pushups, pause at the bottom and 
      the top of each rep for a 2-count.