CHEST - 7/2/13

As part of your warmup, do 3 rounds, at a comfortable pace, of:
      Pullup - 5 reps
      BB Bench Press (no pause, light weight) - 10 reps
      BB Front Squat with a 3 second PAUSE (light weight) - 5 reps

#1  BB Bench Press (1.5 REP) WITH BANDS      3-3-3-3-3-3 reps

      For sets 1 and 2, the load is 35% of your regular bench press 1RM, and be as
      explosive as you can with each rep.  We want SPEED on the bar.
      Then try to progressively add weight for sets 3, 4, 5, and 6.  Rest between sets.

#2  This is 5 rounds of continuous work.

      American Kettlebell Swing      
      Hand Release Pushup      
      Run 200 meters

      Round 1 is 24 Kettlebell swings, 12 pushups, and a 200m run.  
      Round 2 is 21 Kettlebell swings, 15 pushups, and a 200m run.  
      Round 3 is 18 Kettlebell swings, 18 pushups, and a 200m run.
      Round 4 is 15 Kettlebell swings, 21 pushups, and a 200m run.
      Round 5 is 12 Kettlebell swings, 24 pushups, and a 200m run.