CHEST          7/25/12


#1  BB Bench Press PAUSE


      Start with 2 reps at 75% of your 1RM


      CONTINUE TO DO SETS OF 2 REPS, ADDING 10 POUNDS PER SET,
      UNTIL YOU FAIL.  
      Once you fail, you are done with #1.


      Rest between sets.  Get warmed up before you start #1!!


#2  BB Bench Press          


      Set 1 - 6 full reps plus 2 NEGATIVE reps
      Set 2 - 10 full reps plus 2 NEGATIVE reps
      Set 3 - 14 full reps plus 2 NEGATIVE reps


      For the negative reps, lower the weight as slowly as you can to your chest, and
      then with the help of a spotter, return to the start position.


#3  Do 3 rounds of:


      Burpee Broad Jump - 25 meters
      Stability Ball Pushup - 20 reps
      Toes to Bar - 10 reps
      BB Thruster PAUSE - 4 reps 
      BB Bench Press (1.5 REP) - 4 reps


      Rest 3 minutes between rounds.


      For the burpee broad jump, instead of a vertical jump at the end of each burpee,
      you will do a broad jump.  Where you land is where you begin the next burpee.
      Keep going until you have travelled 25 meters.


      For the BB Thrusters, pause for a 2-count at the BOTTOM AND THE TOP
      of each rep.