CHEST - 9/12/13

Warmup - Do 25 Air Squats, then do 3 rounds, at a comfortable pace, of:
      BB Hang Clean (unweighted BB) - 5 reps
      Pullup - 5 reps
      BB Bench Press (1.5 REP, 50% of 1RM) - 5 reps

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

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

#2  Do 3 rounds of:

      At 0:00 - Run 150 meters in less than 30 seconds
      At 1:00 - BB Bench Press with BANDS for SPEED (37% of 1RM) - 3 reps
      At 2:00 - Burpee - 12 reps
      At 3:00 - BB Bench Press with BANDS for SPEED (37% of 1RM) - 3 reps
      At 4:00 - EZ Curl Nosebreaker - 12 reps
      At 5:00 - BB Bench Press with BANDS for SPEED (37% of 1RM) - 3 reps

      Rest between rounds.