CHEST          6/20/13

As part of your warmup, do 2 continuous rounds of:
      BB Hang Clean (unweighted BB) - 5 reps
      BB Standing Shoulder Press (unweighted BB) - 10 reps (lock out at top of each rep)
      BB Squat - 10 reps
      DB Bench Press (light weight) - 15 reps

#1  Close Grip BB Floor Press (index fingers just touching the smooth part of the bar)

      Start with 4 reps at 55% of your BB Bench Press 1RM.
      CONTINUE TO DO SETS OF 4 REPS, adding 10 lbs per set, UNTIL YOU FAIL.
      Make sure the bar comes to a complete stop at the bottom of each rep.  Don't bounce.
      Rest between sets.  

#2  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 Power 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 BB Power Jerk AND 15 reps of DB Incline Press
      At 12:00 - 30 reps of DB Thruster