CHEST - 8/31/13

Warmup - At a comfortable pace, do 4 rounds of:
      Air Squat - 10 reps
      Burpee - 5 reps
      BB Bench Press (no pause) - 5 reps

      For the bench press, load is 50% of 1RM for 1st round, then add 10 pounds
      each round after that.

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

      Every minute, do 4 reps.  You will do 5 sets.  Load on the bar for all sets
      is 40% of your BB Bench Press 1RM.  We want a quick, controlled
      downward phase and then an EXPLOSIVE upward phase on all reps.

#2  BB Bench Press with ISOMETRIC PAUSE (2 seconds)      3-3-3-3-3 reps

      Start with a weight you can easily manage for the 1st set, and then try to
      increase weight each set after that.  Rest between sets.  For the isometric
      pause, stop the bar at the bottom of each rep about 1-3" from your chest.
      Pause for 2 seconds and then press the weight up.  Don't let the bar touch
      your chest.  Rest between sets.

#3  Do 3 rounds of:

      Double Under - 24 reps
      EZ Curl Bar Nosebreaker - 12 reps
      Jump Squat - 18 reps
      BB Floor Press - 6 reps

      Rest 2 minutes between rounds.