CHEST - 8/7/13

As part of your warmup, do 2 rounds of:

      BB Push Press (unweighted BB) - 5 reps

      BB Front Squat (unweighted BB) - 5 reps

      BB Hang Clean (unweighted BB) - 5 reps

      DB (light weight) Bench Press - 10 reps

      Rest about a minute between rounds.

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

      Every 30 seconds, do 3 reps.  You will do 8 sets.  Load on the bar for all

      sets is 32% of your 1RM.  We want a quick, controlled downward phase and

      then an EXPLOSIVE upward phase for all reps.  Your last set starts at 

      3 minutes and 30 seconds.

#2  BB Floor Press with a 2 second PAUSE at the bottom of each rep     4-4-4-4 reps

      Start with a weight you can easily manage and then add weight each set.

      Rest between sets.

#3  This is 3 rounds.  Start a timer.

      0:00 - BB Clean with a 2 second PAUSE (65% of 1RM) - 3 reps

      1:00 - BB Bench Press with a 2 sec ISOMETRIC PAUSE each rep - 6 reps

      2:00 - Plate Pull - 40 feet

      3:00 - Hand Release Pushup - 20 reps

      4:00 - Burpee - 20 reps

      5:00 - REST

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

      For the BB Clean, for each rep, PAUSE for 2 seconds in the bottom position

      after you pull and receive (catch) the bar.  Just to be clear, you are paused  

      in the same position as the bottom of the front squat, after you catch it, 

      for 2 seconds.