CHEST          3/16/13

#1  BB Bench Press WITH BANDS (no pause)      3-3-3-3-3 reps

      Start with a weight you can easily manage and then add weight each set.
      There is a tab at the top of the home page that gives an explanation of the bands
      and how to set them up for bench press.  This is the first time we have used the
      bands, so be careful and use a spotter!

#2  Start a timer:

      When you start the timer - do 20 burpees and 6 reps of Standing BB Shoulder Press 
      At 2:00 minutes - do 20 hand release pushups and 6 reps of BB Push Press 
      At 4:00 minutes - do 20 DB Incline Presses and 3 reps of BB Split Jerk 

      Try to use the same weight on the barbell for all 3 exercises.  
      The faster you work, the more time you will have to rest before the start of the next
      even minute.  

#3  BB Bench Press with a 2 second PAUSE at the bottom of each rep - 10 reps

      This is one set.  10 reps is your target, but keep doing reps until you fail.  

#4  Do 2 rounds of:

      BB Incline Bench Press (no pause and no chest touch) - 8 reps
      Run 100 meters in less than 20 seconds
      DB Stability Ball Alternating Chest Press - 16 reps

      Rest between rounds.