CHEST          2/8/13

#1  Every 90 seconds, for 4 rounds, do:

      High Knee Power Skip - 50 meters
      Sprint - 50 meters
      Hand Release Clapping Pushup - 7 reps

      The rounds start at 0:00, 1:30, 3:00, and 4:30.  For the hand release clapping
      pushup,  the bottom position is just like a normal hand release pushup.  At the 
      top position, you clap your hands together.

#2  BB Incline Bench Press with ISOMETRIC PAUSE      3-3-3-3 reps

      Pause for 2 seconds at the bottom of each rep, keeping the bar 1" - 3" off your chest.
      Do one or two sets for feel and to figure out what weight to use.   Then do 4 sets as 
      heavy as you can.  Rest between sets.  

#3  Do 2 rounds of:

      BB Nosebreaker - 20 reps
      REST - 1 minute
      BB Bench Press (NO PAUSE) - 10 reps

      Rest between rounds.

#4  Do 2 rounds of:

      Burpee - 5 reps
      BB Hang Squat Clean - 5 reps
      BB Standing Shoulder Press - 5 reps
      BB Front Squat - 5 reps
      Close Grip Pushup (thumbs about 2" apart) - 20 reps

      Rest between rounds.  Try to do all three BB exercises without releasing the bar.