CHEST          9/23/12

#1  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.

#2  BB Bench Press - 3 sets

      6 reps + 2 Negatives
      10 reps + 2 Negatives
      14 reps + 2 Negatives

      Rest between sets.  For the negative reps, lower the bar as slowly as you can to 
      your chest.  The spotter should give you plenty of help getting the bar back to 
      the starting position for the 2 negatives. 

#3  Run 100 meters

      Start the timer.  At the start of each minute, run 100 meters.
      The goal is 20 seconds or less.  Do 5 reps.

#4  BB Bench Press PAUSE - 2 sets

      Put the numbers 50%, 55%, 60%, 65%, 70%, 75%, and 80% in a bowl.
      Pick a number prior to each set.  If you pick 60%, for example, you would 
      put 60% of your 1RM on the bar and go to failure. 
      Rest between sets.
      Don't use the same number twice.