CHEST          3/22/13

#1  Do 1 round of:

      Goblet Squat - 25 reps
      Hand Release Pushup - 25 reps
      Medicine Ball Wall Ball - 25 reps
      Double Under - 25 reps

#2  BB Bench Press WITH BANDS (no pause)

      Every 15 seconds, do 3 reps.  The sets begin at 0:00 seconds, 0:15 seconds, 
      0:30 seconds, 0:45 seconds, and 1 minute.  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.   
      The objective here is BAR SPEED, so if the bar is moving slowly 
      during any of the reps, the weight is too heavy. 

#3  Repeat #1

#4  BB Power Rack Bench Press      7-5-3 reps

      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.  Try to set up the rack so the bar is about 1-3" off your chest at the 
      bottom of the rep.  Go as heavy as you can.   

#5  Repeat #1