CHEST          2/14/13

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

      Set 1 - 5 reps at 65% of your 1RM

      Set 2 - 4 reps at 70% of your 1RM

      Set 3 - 3 reps at 75% of your 1RM

      Set 4 - 2 reps at 80% of your 1RM

      Set 5 - 1 rep at 85% of your 1RM

      Rest between sets.

#2  BB Bench Press NEGATIVE 

      Set 1 - 2 reps at 95% of your 1RM

      Set 2 - 1 rep at 105% of your 1RM

      Rest between sets.  Lower the weight as slowly as you can and then have your

      training partner help you return to the start position and to rerack it.  

#3  Do 3 rounds of:

      Air Squat - 20 reps

      Pullup - 10 reps

      Burpee - 20 reps

      Toes to Bar - 10 reps

      BB Floor Press (with a 2 second PAUSE at the bottom of each rep) - 5 reps

      Rest between rounds.

#4  You have 2 total minutes to:

      Run a suicide for time on the 50 meter course, and then

      do as many Hand Release Pushups as you can.

      We will post our results for suicide time and number of pushups.  

      Results for the suicide and hand release pushups:

      Carlo Anguiano - 0:58 suicide, and 33 pushups
      Rob Tijerina - 1:06 suicide, and 39 pushups
      Scott Johnson - 0:50 suicide, and 28 pushups (I did this workout on a travel to 
      Station 11, and my time seems a little too fast, so I'm thinking my 50 meter 
      course was a little short.)