CHEST          9/11/12

#1  BB Bench Press

      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.

#2  Do 1 round of:

      BB Bench Press - 20 reps
      Run 400 meters
      BB Bench Press - 14 reps
      Run 200 meters
      BB Bench Press - 8 reps

      Load remains the same for all reps (60% of 1RM).

#3  Do 3 rounds of:

      DB Farmer's Walk - 100 meters
      BB Push Press - 5 reps
      BB Bench Press PAUSE - 5 reps

      Rest between rounds.  

#4  Hand Release Pushup - Do as many reps as you can in 90 seconds.