CHEST          6/19/12


#1  BB Bench Press PAUSE          8-4-2-1 


      This is 4 sets.  Rest between sets.  The load for each set is:
      Set 1 - 75% of your 1RM, Set 2 - 80% of your 1RM
      Set 3 - 85% of your 1RM, Set 4 - 90% of your 1RM


#2  Do 3 rounds of:


      Crossfit (hand release) Pushup - 20 reps
      Air Squat - 15 reps
      Pullup (Kipping or strict, you pick) - 10 reps
      BB Bench Press - 5 reps


      Rest between rounds.


#3  BB Incline Bench Press


      Set 1 - 12 reps - REST 30 seconds - 8 reps
      Set 2 - 9 reps - REST 30 seconds - 6 reps
      Set 3 - 6 reps - REST 30 seconds - 4 reps