CHEST          1/21/13

#1  BB Power Rack Bench Press      10-5 reps

      This is two sets.  Rest between sets.  Make sure the bar comes to a 
      complete stop on the rack, at the bottom of each rep, before you begin the 
      next rep.  Don't bounce the bar off the rack.  Go as heavy as you can.

#2  Jump Squat - 50 reps

#3  BB Bench Press with ISOMETRIC PAUSE      10-5 reps

      This is two sets.  Rest between sets.  Pause for 2 seconds at the bottom of each rep, 
      with the bar about 1" - 3" off your chest.  

#4  Double Unders - 50 reps

#5  BB Bench Press Close Grip (1.5 REP)      5-5 reps

      This is two sets.  Rest between sets. 

#6  On the 50 meter course, run 400 meters in less than 1:50

#7  BB Bench Press, do 1 set of:

      70% of 1 RM for 6 reps.  Immediately decrease weight by 40 lbs and go to failure.  

#8  Hand Release Pushup - 50 reps