CHEST          8/24/12

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

      Get warmed up before you start #1.
      Loads are:  
      Set 1 - 78% of your 1RM, Set 2 - 83% of your 1RM
      Set 3 - 88% of your 1RM, Set 4 - 93% of your 1RM

#2  Do 1 round of:

      Treadmill Test
      Tire Drag (100 lbs in tire) - 25 meters
      Plate Pull - 80 feet

      For the Treadmill Test, set the speed to 10 MPH and the elevation to 15 degrees.
      Stay on the treadmill as long as you can.  This will likely be less than a minute.
      If you are not comfortable with the Treadmill Test, or have never tried it, feel free
      to reduce the speed.  I don't want anyone to get injured getting on or off the treadmill.

#3  BB Bench Press PAUSE

      Set 1 - 10 reps (load is your 10 RM)
      Set 2 - go to failure (load is 10 RM PLUS 20 lbs)
      Set 3 - go to failure (load is 10 RM PLUS 40 lbs)
      Set 4 - go to failure (load is 10 RM MINUS 20 lbs)

      Rest between sets.  As an example, if you used 185 lbs in set 1, you would use
      205, 225, and 165 for the next 3 sets.  

#4  Crossfit (hand release) Pushup - 60 seconds
      Rest - 60 seconds
      Crossfit (hand release) Pushup - 45 seconds
      Rest - 45 seconds
      Crossfit (hand release) Pushup - 30 seconds