CHEST          10/23/12

#1  Depth Jump With Lateral Movement - 10 reps

      a)  Step off an 18" box or tire.
      b)  Land with both feet.  Have a partner, standing in front of you, point to the 
      left or right just before you land.
      c)  Immediately upon landing, sprint 12.5 meters in the direction your partner
      is pointing.

      Walk back to the box/tire after each rep, and do the next rep.  The idea for this
      exercise is to be as explosive as possible with each rep, not necessarily to elevate
      your heart rate.  

      Warm up thoroughly before you start #1!!!

#2  BB Bench Press

      Press as many total pounds as possible in 90 seconds.
      LOAD IS 50% OF YOUR 1RM.
      You can rerack the weight as many times as you like.  This does not have to be
      a continuous, unbroken set. 
      We will post load, reps, and total weight.

#3  BB Bench Press PAUSE

      Set 1 - 8 reps (you pick the weight)
      Set 2 - Load from Set 1 PLUS 20 lbs, and go to failure.
      Set 3 - Load from Set 1 MINUS 20 lbs, and go to failure.

      Rest between sets.  An example:  Set 1 - 180 lbs, Set 2 - 200 lbs, Set 3 - 160 lbs.

#4  Hand Release Pushup

      Start a timer.
      At the start of the first minute, do 11 hand release pushups.
      At the start of the second minute, do 12 hand release pushups.
      Continue to add one strict pushup per minute until:
      a)  you fail to complete the required number of pushups before the start of the 
      next minute OR
      b)  you complete the round of 20 pushups.  

Results for the 90 seconds of BB Bench Press:

Jason Bryant - 41 reps at 130 lbs = 5,330 total lbs
Justin Slusher - 34 reps at 105 lbs = 3,570 total lbs
Scott Johnson - 33 reps at 135 lbs = 4,455 total lbs
Don Starr - 43 reps at 95 lbs = 4,085 total lbs
Troy Etheredge - 40 reps at 135 lbs = 5,400 total lbs