CHEST          7/1/12


#1  BB Bench Press          1-1-1-1 rep


      The load for each set is:  
      Set 1 - 80% of your 1RM, Set 2 - 85% of your 1RM
      Set 3 - 90% of your 1RM, Set 4 - 95% of your 1RM


#2  BB Bench Press NEGATIVE          1-1 rep


      The load for each set is:
      Set 1 - 100% of your 1RM, Set 2 - 105% of your 1RM


#3  BB Bench Press 


      6 reps
      REST 60 seconds
      5 reps
      REST 50 seconds
      4 reps
      REST 40 seconds
      3 reps
      REST 30 seconds
      2 reps
      REST 20 seconds
      1 rep


      Use the same weight for all the reps.


#4  Crossfit Pushup - 80 reps


      With a partner, take turns doing 10 reps at a time, until each person does
      80 reps.


#5  Do 3 rounds of:


      Air Squat          30 reps
      BB Bench Press PAUSE          5-7-9 reps


      Rest between rounds.  For the BB Bench Press PAUSE, do 5 reps
      for the first round, 7 reps for the second round, and 9 reps for the 
      third round.