CHEST          11/16/12

#1  BB Floor Press          3-3-3-3-3 reps

      Start a timer.  Do 3 reps at the start of each minute.  5 total sets.  
      I will post a demo video by noon, of this one.  You are supine on the floor.  Lower
      the weight until your elbows touch the floor.  Pause for 2 seconds and then try
      to explode upward with the weight.  We are not going for fatigue here.  We are 
      focused on SPEED.  We want the bar moving quickly on the concentric (upward)
      phase.  LOAD IS 50% OF YOUR 1RM.  Use your normal grip.

#2  BB Incline Bench Press          3-3-3-3 reps

      We are going for a 3RM here, so start light and then add weight each set.  
      Rest between sets.  We will post our results.  

#3  BB Bench Press - 3 sets

      Set 1 - 70% of 1RM to failure
      Set 2 - 70% of 1RM MINUS 20 lbs, to failure
      Set 3 - 70% of 1RM MINUS 40 lbs, to failure

      Rest between sets.  CLOSE GRIP - Index fingers are just touching the smooth part 
      of the bar, so your hands are a little less than shoulder-width apart.  

#4  Do 2 rounds of:

      BB Nosebreaker - 15 reps
      24" Box Jump - 15 reps
      Pushup (1.5 REP) - 15 reps
      Double Under - 15 reps

      Rest between sets.  

      Results for the 3RM BB Incline:
      Jason Bryant - 215 lbs
      Scott Johnson - 215 lbs
      Rob Tijerina - 215 lbs
      Carlo Anguiano - 215 lbs
      Troy Etheredge - 215 lbs
      Dave Mechem - 185 lbs
      Don Starr - 170 lbs