CHEST      12/16/12

#1  BB Bench Press (regular grip, no pause)

      Set 1 - 10 reps at 60% of 1RM
      Set 2 - 5 reps at 70% of 1RM
      Set 3 - 3 reps at 80% of 1RM
      Set 4 - 1 rep at 90% of 1RM
      Set 5 - 1 rep at 95% of 1RM
      Set 6 - 1 NEGATIVE rep at 100% of 1RM

      Rest between sets.  For the negative rep, lower the weight as slowly as you can to
      your chest and then have a spotter help you rerack the weight.

#2  Hand Release Pushups - 100 reps

      You will have to break this into multiple sets.  Work as quickly as you can to finish
      all 100 reps.

#3  Do 1 round of:

      BB Hang Squat Clean - 3 reps
      BB Standing Shoulder Press - 6 reps
      BB Front Squat - 9 reps
      BB Bench PAUSE - 12 reps

      Try not to set the bar down during the first 3 exercises (clean, shoulder press, squat).

#4  Do 1 round of:

      BB Nosebreaker - 45 seconds
      BB Pullover - 45 seconds

#5  BB Bench Press (1.5 REP) - to failure 
      Close Grip (index fingers just touching the smooth part of the bar)

      Put the numbers 50%, 55%, 60%, 65%, 70%, 75%, and 80% in a bowl.  
      Prior to each set, pick a 
      number.  That is the % of 1RM to put on the bar.  Go to failure with that weight.
      This is TWO SETS.  Rest between each set.  Don't use the same number twice.
      The half rep is the bottom half, so one rep = down to your chest, halfway, up, back
      down to your chest, then all the way up to lockout.