CHEST          2/2/13

#1  BB Bench Press (NO PAUSE)      8-6-4-2 reps

      At the end of each set, do 2 NEGATIVE reps (lower the weight as slowly as
      you can to your chest).  Have a spotter help you get the bar back up to lockout
      after each negative rep.  Rest between sets.

#2  Do 2 rounds of:

      BB Incline (NO PAUSE, NO CHEST TOUCH) - 5 reps
      Air Squat - 25 reps
      Stability Ball DB Alternating Chest Press - 15 reps (per side)

      Rest between rounds.  For the BB Incline, keep the bar about 1" - 3" off your
      chest at the bottom of each rep.

#3  Start a timer.  You have 3 minutes to establish a 5 Rep Max for BB Floor Press

     PAUSE for 2 seconds at the bottom of each rep.  

#4  Run 250 meters
      Hand Release Pushup - 25 reps
      Run 200 meters
      Hand Release Pushup - 20 reps
      Run 150 meters
      Hand Release Pushup - 15 reps
      Run 100 meters
      Hand Release Pushup - 10 reps
      Run 50 meters 
      Hand Release Pushup - 5 reps