CHEST          5/26/12

#1  BB Bench Press - 20 reps
      Run 400 meters 
      BB Bench Press - 14 reps
      Run 200 meters
      BB Bench Press - 8 reps

      Weight on bar equals YOUR BODYWEIGHT.
      One round.

#2  BB Bench Press          


      1st set:  6 reps plus 2 NEGATIVE reps
      2nd set:  4 reps plus 2 NEGATIVE reps
      3rd set:  2 reps plus 2 NEGATIVE reps


      On the negatives, use a spotter and lower the weight as
      slowly as you can.  The spotter will assist you to return to
      the starting position.

#3  Do 3 rounds of:

      BB Squat Clean 
      Standing BB Shoulder Press
      BB Front Squat
      BB Bench Press

      Do 8 reps per exercise for the 1st round.
      Do 6 reps per exercise for the 2nd round.
      Do 4 reps per exercise for the 3rd round.

      Try to do the first 3 exercises without releasing the bar.
      Rest between rounds.
     

#4  BB Incline Bench Press PAUSE

      Do 2 sets.  Put even numbers 2-20 in a bowl and pick a number
      prior to each set, to determine the number of reps.
      Don't use the same number twice.  Rest between sets.