CHEST          3/10/13

#1  You have 3 total minutes to:

      Run 300 meters on the 50 meter course
      BB Bench Press - as many reps as you can at 75% of your 1RM

      We will post our times for the run, number of reps, and the weight we used.
      You can rerack the weight as often as you like.  You do not need to do one 
      unbroken set of presses.

#2  Do 3 rounds of:

      BB Bench Press with a 2 second PAUSE at the bottom of each rep - 3 reps
      Sledgehammer VS Tire (HORIZONTAL Swing) - 30 seconds per side
      BB Squat Clean - 3 reps at 65% of your clean 1RM
      Close Grip Pushup (tips of your thumbs 2" apart) - 30 seconds

      Rest between rounds.

#3  Do 2 rounds of:

      BB Ground to Overhead - 10 reps
      EZ Curl Bar Nosebreaker - 15 reps
      REST - 60 SECONDS
      BB Bench Press (No Pause, No Chest Touch) - 10 reps

      For the no pause, no chest touch bench press, keep the bar about 1 - 3" off of your
      chest at the bottom of each rep.  Rest between rounds.  

      Results for the 300 meter run and BB Bench Press in 3 minutes:
      Scott Johnson - 1:02 for 300 meters, and 9 reps at 200 lbs
      Troy Etheredge - 59.7 seconds for 300 meters, and 13 reps at 215 lbs