CHEST          4/8/12

#1  BB Bench Press 

      Set 1 - 225 lbs to failure (NFL Combine Style)

      Set 2 - If you complete 10 or more reps on Set 1, add 50 lbs and go to failure.
                  If you complete less than 10 reps on Set 1, subtract 50 lbs and go to failure. 

      Rest between sets.

      GET THOROUGHLY WARMED UP BEFORE YOU START #1!!!

      We will post our results.

#2  Run - 250m
      Crossfit Pushup - 30 reps
      Run - 200 meters
      Crossfit Pushup - 24 reps
      Run - 150 meters
      Crossfit Pushup - 18 reps
      Run - 100 meters
      Crossfit Pushup - 12 reps
      Run - 50 meters
      Crossfit Pushup - 6 reps 

      #2 is continuous work.  


#3  BB Bench Press PAUSE          3-6-9-12


#4  Do 3 rounds of:


      BB Bench Press - 1 NEGATIVE rep with a spotter
      Plate Pull - 40 feet
      BB Thruster - 10 reps
      Pullup - 10 reps (you can kip or go strict)

      Rest between rounds.


Results for #1:


Nick Ganci - 15 reps at 225 - 5 reps at 275
Brad Mendenhall - 16 reps at 225 - 5 reps at 275
Troy Etheredge - 8 reps at 225 - 17 reps at 175
Dave Mechem - 6 reps at 225 - 15 reps at 175
Scott Johnson - 5 reps at 225 - 15 reps at 175