CHEST          9/29/12

#1  5-10-5 Shuttle - 8 reps

      Get warmed up before you start #1.  Your effort level for the 8 reps should be
      60% effort for rep 1, 70% for rep 2, 80% for rep 3, 90% for rep 4, and then
      100% for the last 4 reps.  Rest about 1 minute between reps.
      There is a video of this shuttle on the exercise demonstrations page.

#2  BB Bench Press PAUSE          1-1-1-1 rep

      The loads for the 4 sets are:
      Set 1 - 80% of 1RM
      Set 2 - 85% of 1RM
      Set 3 - 90% of 1RM
      Set 4 - 95% of 1RM

      Rest between sets.

#3  BB Bench NEGATIVE          1-1 rep

      The loads for the 2 sets are:
      Set 1 - 100% of 1RM
      Set 2 - 105% of 1RM

      For the negatives, lower the weight as slowly as you can to your chest, and
      then your spotter or spotters should give you significant help to re-rack the weight.

#4  Press as many total pounds as possible in 30 seconds.
      You pick the weight.
      An example would be 135 lbs x 30 reps = 4,050 lbs
      We will post the weight we used, the reps, and the total pounds.

#5  Complete as many rounds as possible, in 8 minutes, of:

      Hand Release Pushup          8-10-12-14-16-18...
      Double Unders          8-10-12-14-16-18...

      Do 8 pushups, then 8 double unders, then 10 pushups, then 10 double unders, etc.
      If you complete the round of 18 reps, do 20 reps, then 22, 24, etc.

Results for #4:
      Dave Mechem - 130 lbs x 28 reps = 3640 lbs
      Troy Etheredge - 135 lbs x 31 reps = 4185 lbs
      Carlo Anguiano - 135 lbs x 28 reps = 3780 lbs
      Don Starr - 95 lbs x 21 reps = 1995 lbs
      Scott Johnson - 125 lbs x 24 reps = 3000 lbs
      Rob Tijerina - 135 lbs x 30 reps = 4050 lbs
      Jason Bryant - 135 lbs x 28 reps = 3780 lbs