CHEST          2/20/13

#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 (upward) 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 55% OF YOUR 1RM.

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

      We are going for a 3 Rep Max here.  Start with a weight you can easily manage and
      then add weight each set.  Make sure the bar comes to a complete stop on the rack
      at the bottom of each rep.  Don't bounce the bar off the rack.  
      Rest between sets.  We will post our results.

#3  Do 3 rounds of:

      BB Thruster - 10 reps
      Kettlebell American Swing - 15 reps
      DB Incline Bench Press - 20 reps
      EZ Curl Bar Nosebreaker - 15 reps
      EZ Curl Bar Pullover - 10 reps

      Rest between rounds.

#4  This is 2 rounds:

      R1 - Burpee - 20 reps
              BB Incline NO TOUCH - go to failure with 50% of your flat bench 1RM

      R2 - Burpee - 15 reps
              BB Incline NO TOUCH - go to failure with 55% of your flat bench 1RM

      Rest between rounds.  For the BB Incline, don't touch the bar to your chest
      at the bottom of each rep.  Keep the bar about 1 - 3" from your chest at the
      bottom of each rep.  

      Results for the BB Power Rack Bench Press 3 Rep Max:
      Troy Etheredge - 235 lbs
      Carlo Anguiano - 235 lbs
      Rob Tijerina - 235 lbs
      Scott Johnson - 225 lbs