CHEST          4/3/13

#1  Sprint 100 meters on the 50 meter course - 6 reps

      Effort level for the sprints is: Rep 1 - 60%, Rep 2 - 70%, Rep 3 - 80%,
      Rep 4 - 90%, Rep 5 + 6 - 100%.  We will record our times for reps 5 + 6, and then
      post our best time.  Rest between reps.

#2  BB Bench Press (NO pause)      1-1-1-1-1-1 rep

      We are going for a 1 Rep Max here.  Start with a weight you can easily manage and
      then increase weight each set.  Rest between sets.  We will post our results.

#3  Start a timer:

      At 0:00 -   3 reps of Standing BB Shoulder Press AND 20 Burpees
      At 2:00 -   6 reps of BB Push Press AND 20 Hand Release Pushups
      At 4:00 -   3 reps of BB Split Jerk AND 20 reps of DB Incline Press
      At 6:00 -   3 reps of Standing BB Shoulder Press AND 15 Burpees
      At 8:00 -   6 reps of BB Push Press AND 15 Hand Release Pushups
      At 10:00 - 3 reps of Split Jerk AND 15 reps of DB Incline Press

      Try to use the same weight on the barbell for all 6 rounds.

      Results for the 100 meter sprint on the 50 meter course and 1RM Bench Press:
      Rob Tijerina - 15.56 seconds, 280 lbs
      Scott Johnson - 16.00 seconds, 265 lbs
      Troy Etheredge - 305 lbs
      Tyson Poindexter - 350 lbs