CHEST          5/27/13

As part of your warmup:
      Run 400 meters (comfortable pace)
      Air Squat - 30 reps

Then immediately do 2 continuous rounds of:
      BB Hang Clean - 5 reps (unweighted BB)
      BB Standing Shoulder Press - 10 reps (unweighted BB)
      BB Front Squat - 10 reps (unweighted BB)
      DB Bench Press - 15 reps (light weight)

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

      Every 45 seconds, do 3 reps.  You will do 8 sets.  Use the same weight for all sets.
      Load on the bar is 40% of your 1RM.  We want a quick, controlled downward 
      phase, and then an explosive upward phase for all reps.  

#2  Do 3 rounds of:

      Medicine Ball Wall Ball - 40 reps
      Hand Release Pushup - 30 reps
      BB Deadlift - 20 reps
      BB Bench Press with a 2 second PAUSE at the bottom of each rep - 10 reps

      Rest 2 minutes between rounds.