CHEST          10/17/12

#1  At the start of every half-minute, sprint 25 meters.  Do 10 total reps.

      Get warmed up before you start #1.

#2  BB Bench Press

      Set 1 - 1.5 REP for 10 reps
      Set 2 - PAUSE (for 2 seconds at the bottom of each rep) for 10 reps
      Set 3 - 7 seconds on the eccentric (lowering) phase of each rep for 7 reps
      Set 4 - 60% of your 1RM on the bar and go to failure

      Rest at least 2 minutes between sets.

#3  In 10 minutes, do as many rounds as possible of:

      Toes to Bar - 5 reps
      DB Incline Bench Press - 15 reps
      Run 200 meters
      Hand Release Pushup - 20 reps
      Tire Pull (50 lbs in tire) - 25 meters
      Burpee - 10 reps

      #3 is continuous work.