CHEST          4/14/12

#1  BB Bench NEGATIVES          1-1-1-1-1

      By at least the last set, try to go heavier than your 1RM.
      Be thoroughly warmed up before you start #1.

#2  BB Bench Press          9-7-5

#3  Do 3 rounds of:

      Burpee - 15 reps
      Toes to Bar - 15 reps
      BB Bench Press PAUSE - 3

      Rest between rounds.

#4  Do 4 rounds of:

      BB Row - 10 reps
      BB Incline Bench Press (1.5 rep) - 5 reps
      Double-Leg Hop - 25 meters 

      #4 is continuous work.  No prescribed rest.
      The Double-Leg Hop is basically a repetitive standing long jump.