CHEST          7/7/12


#1  Timed 300 yard shuttle run


      You need two lines, 25 yards apart.  Run to the far 25-yard line and back 
      six times, for a total of 300 yards.  The AVERAGE time for a Division I 
      college football player (excluding offensive and defensive linemen) is 
      61 seconds.
      We will post our times.  


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


#2  Crossfit (hand release) Pushup          25-20-15-10-5 reps
      Goblet Squat          5-10-15-20-25 reps


      #1 is continuous work.  Do 25 pushups, then 5 squats, then 20 pushups,
      then 10 squats, etc.  


#3  BB Bench Press PAUSE          6-12 reps


      Pause for a 2-count at the bottom of each rep.
      Rest between sets.


#4  Do 2 rounds of:


      Reverse Bear Crawl - 25 meters
      30" Box Jump - 15 reps
      BB Bench Press - 5 reps


      Rest between rounds.


#5  BB Bench Press (1.5 REP)          4-6 reps


      1 complete rep = from the starting position, bring the weight down to 
      your chest, halfway up, back down, and then all the way up.

Times for the 300 yard shuttle run:

Troy Etheredge - 59.53 seconds
Scott Johnson - 60.22 seconds
Dave Mechem - 63.38 seconds