CHEST          6/26/13

As part of your warmup, do 1 round of:
      Air Squat - 50 reps
      REST - 60 seconds
      BB Push Press (unweighted BB) - 20 reps (lock it out at the top of each rep)
      REST - 60 seconds
      DB Lateral Raise (light weight) - 20 reps
      REST - 60 seconds
      DB Bench Press (light weight) - 20 reps

#1  BB Bench Press WITH BANDS plus 3 second isometric PAUSE      1-1-1-1-1-1 rep

      Start with a weight you can easily manage and then try to add weight each set.
      For the isometric pause, keep the bar about 1-3" off your chest at the bottom of each
      rep for the 3 second pause.  Rest between rounds.  

#2  Do 1 round of:

      Plate Pull - 80'
      Run 400 meters, on the 50 meter course, in less than 1:50
      Reverse Bear Crawl - 50 meters
      Run 400 meters, on the 50 meter course, in less than 1:50
      DB Incline Bench Press - 20 reps

#3  BB Bench Press (no pause)

      Do 1 set of 6 reps, as heavy as you can, then immediately decrease the load by 40 lbs
      and go to failure.

#4  Hand Release Pushup - 60 reps

      You will probably have to break this up into multiple sets.  Just work as quickly as 
      you can to complete all 60 reps.