CHEST          5/15/13

#1  BB Bench Press WITH BANDS for SPEED (no pause)

      Every 30 seconds, do 3 reps.  You will do 10 sets.  Your first set begins when you 
      start the timer, and your last set begins at 4 minutes and 30 seconds.  Use the same 
      weight for all sets.  The load is 35% of your 1RM.  We want a quick, controlled 
      downward phase, and then an explosive upward phase for all reps.

#2  BB Bench Press with a 2 second ISOMETRIC PAUSE      12-8 reps

      Rest 60 seconds between sets.  Keep the bar 1-3" off your chest at the bottom of 
      each rep.  

#3  Do 3 rounds of:

      Hand Release Clapping Pushup - 5 reps
      BB Burpee - 5 reps
      DB Lateral Raise - 15 reps
      DB Incline Alternating Bench Press - 15 reps per side
      Goblet Squat - 25 reps

      Rest 60 seconds between rounds.  For the DB Incline Alternating Bench Press, 
      alternate which hand is pressing.  Do a rep with your right hand, then a rep with
      your left hand, then a rep with your right hand, etc.  

#4  Hand Release Pushup - 60 seconds
      REST - 60 seconds
      Hand Release Pushup - 45 seconds
      REST - 45 seconds
      Hand Release Pushup - 30 seconds