CHEST - 7/8/13

As part of your warmup:
      Run 400 meters at a comfortable pace
      
      Then do 2 rounds of:
      DB Reverse Fly (light weight) - 10 reps
      DB Bench Press (light weight) - 15 reps
      Air Squat - 15 reps
      DB Thruster (light weight) - 10 reps
      
      Rest a minute or so between rounds.

#1  BB Bench Press      1-1-1-1-1-1 rep

      We are going for a 1 Rep Max.  Start with a weight you can easily manage and
      then increase the weight each set up to your 1RM.  Rest between sets.  We will
      post our results.

#2  On the 50 meter course, run 200 meters for time.  Before you run for time, do 5
      reps of 25 meter sprints, at effort levels of 50%, 60%, 70%, 80%, and 90%.
      We will post our results.  

#3  Do 3 rounds of:

      BB Bench Press with a 2 second PAUSE - 5 reps
      BB Front Squat (no pause) - 10 reps
      Hand Release Pushup - 15 reps
      REST - 1 MINUTE
      Hand Release Pushup - 15 reps
      BB Front Squat (no pause) - 10 reps
      BB Bench Press with a 2 second PAUSE - 5 reps
     
      Rest between rounds.  

      Results for BB Bench Press and 200 meter run:
      Don Starr - 200 lbs and 35.1 seconds
      Scott Johnson - 250 lbs and 34.9 seconds
      Troy Etheredge - 300 lbs and 32.0 seconds
      Carlo Anguiano - 285 lbs
      Jason Bryant - 245 lbs