CHEST          12/4/12

#1  BB Power Rack Bench Press      3-3-3-3-3 reps

      Start a timer and do 3 reps at the start of each minute.  5 total sets.
      There is a demo video for this one.  In the power rack, adjust the pins
      so that when you are on the bench, the weight is resting on the pins
      and about 1" - 3" off your chest.  Pause for 2 seconds at the bottom of
      each rep and then try to be explosive as you drive the weight up.
      We are looking for bar SPEED.  
      LOAD IS 55% OF YOUR 1RM.

#2  BB Bench Press (Close Grip)

      Set 1 - 1.5 REP - 5 reps (Down, halfway up, back down, all the way up = 1 rep) 
      Set 2 - 10 reps + 1 Negative Rep
      Set 3 - PAUSE - 15 reps
      
      Rest between sets.  Go as heavy as you can each set.
      For the negative rep, lower the bar as slowly as you can to your chest.  

#3  Hand Release Pushup - 1 minute
      REST - 1 minute
      DB Incline Press - 1 minute
      REST - 1 minute
      Medicine Ball Wall Ball - 1 minute
      REST - 1 minute
      Stability Ball Pushup - 1 minute (2 hands on bench, foot on ball)
      REST - 1 minute
      DB Nosebreaker - 1 minute
      REST - 1 minute
      Burpee - 1 minute