CHEST          3/4/13

#1  BB Floor Press with a 2 second PAUSE at the bottom of each rep      8-4-12 reps

      Rest between sets.

#2  Do 3 rounds of:

      BB Bench Press (5 second eccentric [lowering] phase plus 2 second PAUSE) - 3 reps
      One-Arm American Kettlebell Swing - 10 reps per side
      Stability Ball Pushup (2 hands on bench, 1 foot on ball) - 20 reps
      BB Squat Clean with 55% of your 1RM - 10 reps

      Rest between rounds. 

#3  Do 2 rounds of:

      BB Incline (No pause) - 8 reps
      30" Box Jump - 15 reps
      BB Incline (No pause) - go to failure

      Use the same weight for the set of 8 reps, and the set to failure.
      Rest between rounds.