CHEST - 7/14/13

As part of your warmup, at a comfortable pace, do 4 rounds of:
      BB Bench Press (no pause and light weight) - 5 reps
      BB Row (light weight) - 10 reps
      Air Squat - 15 reps

#1  BB Bench Press (no pause)

      Set 1 - 225 lbs to failure (NFL Combine Style)

      Set 2 - If you complete 10 or more reps on Set 1, add 50 lbs and go to failure.
      If you complete less than 10 reps on Set 1, subtract 50 lbs and go to failure.
      
      Rest between sets.  We will post our results.

#2  Start a timer.
      At 0:00 - 10 reps of BB Push Press
      At 1:00 - 15 Hand Release Pushups
      At 2:00 - 10 Burpees
      At 3:00 - 5 reps of BB Bench Press with a 2 second ISOMETRIC PAUSE each rep.

      Repeat this rotation 3 more times.  So you are doing a set every minute, on the minute,
      for 16 total sets.  Your last set will start at the 15 minute mark.   

      For the isometric pause, keep the BB about 1-3" off your chest at the bottom of each
      rep, and hold for 2 seconds, before pressing the weight back up.  

      Results for the 225 lbs to failure:
      Scott Johnson - 3 reps at 225, 10 reps at 175
      Rob Tijerina - 5 reps at 225, 15 reps at 175
      Troy Etheredge - 13 reps at 225, 2 reps at 275
      Don Starr - 6 reps at 175, 19 reps at 135