CHEST          12/28/12

#1  BB Bench Press (SPEED)      3-3-3-3-3 reps at 50% of bench press 1RM

      Every 15 seconds, do 3 reps, moving the bar on the concentric (upward) phase
      as quickly and explosively as you can.  
      Touch the bar to your chest, but do NOT bounce the bar at the bottom of
      the rep.  There is no pause.  
      The sets begin at 0:00, 0:15, 0:30, 0:45, and 1:00

#2  BB Bench Press PAUSE      9-6-12 reps

      Rest between sets.  9, 6, and 12 are the targets for each set, but GO TO
      FAILURE on each set.  Pause for 2 seconds, bar touching the chest, at the 
      bottom of each rep.

#3  Hand Release Pushup - 10 reps

      With a partner, take turns doing sets of 10 reps.  Your rest is while your partner is
      working.  Your work-to-rest ratio should be about 1:1.
      DO 10 TOTAL SETS

#4  A) Pushup (1.5 REP, normal hand placement, NO hand release)  - 10 reps 
      B) Double Unders - 20 reps
      C) Burpee Pullup - 10 reps
      D) BB Bench Press - 10 reps 
      E) DB Thruster - 20 reps

      For round 1, just do A
      For round 2, do A and B
      For round 3, do A, B, and C
      For round 4, do A, B, C, and D
      For round 5, do A, B, C, D, and E

      Rest 1 minute between rounds.
      The BB Bench Press is CLOSE GRIP, and keep the bar 1 - 3" OFF YOUR CHEST  
      at the bottom of each rep.