CHEST          6/14/13

As part of your warmup, at a comfortable pace, do 4 rounds of:
      Pullup - 5 reps
      DB Incline Bench Press (light weight) - 10 reps
      Air Squat - 15 reps

#1  Hand Release Pushup

      You will do a set every minute, on the minute.  Do 8 reps the first minute, 9 reps
      the second minute, 10 reps the third minute, etc.  You are done when you fail to 
      complete the required number of reps before the start of the next minute, or you
      complete the set of 20 pushups.

#2  BB Bench Press WITH BANDS (no pause)

      Set 1 - 6 reps at 45% of regular bench press 1RM
      Set 2 - 5 reps at 50% of regular bench press 1RM
      Set 3 - 4 reps at 55% of regular bench press 1RM
      Set 4 - 4 reps (pick weight by feel, go up in weight if you can) 
      Set 5 - 4 reps (pick weight by feel, go up in weight if you can)

      Set 6 - 10 reps (for this last set, no bands, and a 2 second PAUSE at the bottom)
                  Go as heavy as you can.

#3  Do 3 rounds of:

      BB Ground to Overhead - 5 reps
      EZ Curl Bar Nosebreaker - 15 reps
      REST - 60 seconds
      BB Bench Press (no pause, no chest touch) - 10 reps

      Rest as needed between rounds.