CHEST          11/28/12

#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.
      There is a demo video of this exercise.  We are not going for fatigue here.
      We are looking for bar SPEED.  Pause for 2 seconds at the bottom of each rep.
      
      LOAD IS 55% OF BENCH PRESS 1RM.  Normal grip.

#2  BB Bench Press (Close Grip)      12-9-6 reps

      Index fingers touching the smooth center part of the bar.  Go as heavy as you can
      for each set.  Rest between sets.  

#3  Start a timer.  You have 4 minutes to:

      Run 400 meters (on the 50-meter course)
      BB Bench Press 75% of your 1RM (normal grip) - Max Reps

      You can break down the bench press into as many sets as you like.  We will post 
      our times for the 400, our weight and number of reps completed.  

#4  Do 2 rounds of:

      BB Hang Squat Clean - 5 reps
      Standing BB Shoulder Press - 5 reps
      BB Bench Press with ISOMETRIC PAUSE (normal grip) - 5 reps
      EZ Curl Bar Nosebreaker - 15 reps

      Rest between rounds.  For the isometric pause, this is a 2-second pause and the
      bar is NOT touching your chest.  Keep the bar at least an inch or two from your
      chest.  

      Use the same weight for the hang squat clean and the shoulder press.

      Results for 400 meter run plus max reps of bench press in 4 total minutes:

      Jason Bryant - 1:37 and 14 reps at 190 lbs
      Count - 1:39 and 30 reps at 190 lbs
      Carlo Anguiano - 1:40 and 10 reps at 215 lbs
      Justin Slusher - 1:36 and 8 reps at 185 lbs
      Dave Mechem - 1:26 and 12 reps at 195 lbs
      Rob Tijerina - 1:39 and 12 reps at 205 lbs
      Scott Johnson - 1:33 and 14 reps at 205 lbs