CHEST - 7/26/13

As part of your warmup, do 40 Air Squats, and then, at a comfortable pace,
do 3 rounds of:
      BB Bench Press (50% of 1RM) - 8 reps
      BB Clean (50% of 1RM) - 4 reps

#1  BB Bench Press WITH BANDS for SPEED (no pause)

      Every minute, on the minute, do 4 reps.  This is for five total sets.
      Load on the bar is 35% of BB Bench Press 1RM.  We want a quick,
      controlled downward phase, and then an EXPLOSIVE upward phase
      for all reps.

#2  BB Incline Bench Press (no pause)

      All sets are 3 reps.  Start with 60% of your FLAT BENCH 1RM.  You will 
      add 10 lbs each set, until you fail.  Rest between sets.

#3  Do 4 rounds of:

      EZ Curl Bar Nosebreaker - 12 reps
      Burpee - 9 reps
      BB Front Squat (pick it up from the floor, not the rack, and no pause) - 6 reps
      BB Bench Press with a 2 second PAUSE at the bottom of each rep - 3 reps
      REST - 90 seconds