CHEST          1/27/13

#1  Do 2 rounds of:      

      BB Bench Press      3-3-3-3-3 reps

      Every 15 seconds, do 3 reps.  The sets begin at 0:00, 0:15, 0:30, 0:45, and 1:00.
      One round equals 15 total reps.  You will do 2 rounds.  Rest between rounds.  
      Move the bar on the concentric phase as quickly and explosively as possible.  
      Touch the bar to your chest, but do NOT bounce the bar at the bottom of the 
      rep.  There is no pause.
      LOAD IS 50% OF YOUR 1RM.

#2  BB Bench Press with a 2 second PAUSE at the bottom of each rep      

      Start with 60% of your 1RM.  Do 4 reps each set.  If you start at 160, then the next 
      set is 170, then 180, etc.  Keep adding 10 pounds per set until you fail.  On the set
      you fail, immediately drop back down to your starting weight and go to failure again.
      Rest between sets, but try to move quickly. 

#3  At the start of every minute, do 2 reps of BB Ground to Overhead.  In between sets
      of ground to overhead, you are doing hand release pushups.  You are done with #3
      when you have completed 100 pushups.  We are going to use 135 lbs for the ground
      to overheads.