CHEST - 8/13/13

As part of your warmup, at a comfortable pace, do 2 rounds of:
      Run 200 meters on the 50 meter course
      BB Behind the Neck Standing Shoulder Press (unweighted BB) - 10 reps
      Pushup (not hand release) - 15 reps
      DB Reverse Fly - 10 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 37% of your 1RM.  We want a quick, controlled
      downward phase, and then an EXPLOSIVE upward phase for all reps.

#2  BB Bench Press (1.5 REP)      2-2-2-2-2 reps

      Start with a weight you can easily manage and then try to add weight each set.
      Rest between sets.

#3  Start a timer and do 3 rounds of:

      At 0:00 - 5 reps of BB Push Press with a 2 second PAUSE at the top of each rep
                      5 reps of BB Front Squat
                      15 reps of DB Incline Press
      At 2:00 - 15 reps of American Kettlebell Swing
                      15 reps of Hand Release Pushup
      At 4:00 - 15 reps of DB Lateral Raise
                      5 reps of BB Bench Press with a 2 second PAUSE at the bottom of each rep   

      Round 2 starts at 6:00 and Round 3 starts at 12:00