CHEST - 9/18/13

Warmup - At a comfortable pace, do 3 rounds of:
      Pullup - 5 reps
      Pushup (not hand release) - 10 reps
      Air Squat - 15 reps

#1  Do 3 rounds of:

      Plate Pull - 80'
      BB Bench Press with BANDS for SPEED (42% of 1RM) - 3 reps
      REST - 60 SECONDS
      DB Incline Bench Press - 12 reps
      BB Bench Press with BANDS for SPEED (42% of 1RM) - 3 reps
      REST - 60 SECONDS

#2  BB Bench Press (NO TOUCH at the bottom of each rep)

      Starting with 70% of 1RM, do 3 reps.  Then add 10 lbs every set until
      you fail.  Rest between sets.  Keep the bar about 1-3" off your chest at the
      bottom of each rep.

#3  Double Suicide Plus Pushup (on the 50 meter course)

      Every time you return to the start line, do 7 Hand Release Pushups.  So for the
      double suicide, you will do 56 total pushups.