CHEST          6/8/13

As part of your warmup:
      Run 400 meters at a comfortable pace
      DB Reverse Fly      10- 10 reps
      DB Lateral Raise      10-10 reps
      BB Bench Press with Kettlebells hanging from the bands      10-10 reps

      Rest a minute or so between sets.

#1  BB Bench Press WITH BANDS      3-3-3-3 reps

      PAUSE for 2 seconds at the bottom of the first two reps.
      NO pause on the third rep.
      Start with a weight you can easily manage and then increase weight each set.
      Rest between sets.

#2  Hand Release Pushup      25-20-15-10-5 reps
      Goblet Squat      5-10-15-20-25 reps

      Do 25 pushups, then 5 squats, then 20 pushups, then 10 squats, etc.
      #2 is continuous work.

#3  BB Bench Press (no pause)

      Set 1 - Go to failure with 70% of your 1RM and then do 2 negative reps with a spotter
      REST - 60 seconds
      Set 2 - Go to failure with 60% of your 1RM and then do 2 negative reps with a spotter

#4  Do 2 rounds of:

      BB Clean - 3 reps
      BB Standing Shoulder Press - 6 reps
      BB Front Squat - 9 reps
      Close Grip Pushup (tips of thumbs 2" apart) - 12 reps

      Rest between rounds.  Use the same weight for the clean, shoulder press and 
      front squat.