CHEST          11/4/12

#1  BB Close Grip Bench Press

      Set 1 - (1.5 REP) - 10 reps, where the half-rep is the TOP HALF of the range of
                  motion.  So 1 full rep = halfway down, back up, then all the way down, and
                  back up.
      Set 2 - PAUSE - 10 reps
      Set 3 - 5 seconds on the eccentric (lowering) phase of each rep - 5 reps
      
      Set up with the grip you would normally use, then move each hand in about 4".
      So, if your hands are normally 24" apart for BB Bench Press, they will be 16" apart
      for close grip.

#2  Do 2 rounds of:

      DB Incline Bench Press - 90 seconds
      REST - 1 MINUTE
      EZ Curl Bar Nosebreaker - 8 reps
      EZ Curl Bar Pullover - 8 reps
      EZ Curl Bar Press - 8 reps

      Rest 3-5 minutes between rounds.  The nosebreaker, pullover, and press are all
      done on the flat bench, and all without releasing the bar.

#3  In 7 minutes, do as many rounds as possible of:

      Hand Release Clapping Pushup - 5 reps
      Hand Release Pushup - 10 reps
      DB Thruster - 15 reps
      Run 100 meters with a DB (at least 40 lbs, and carry it any way you want)

      #3 is continuous work.