CHEST - 9/24/13

Warmup - At a comfortable pace, with light weight, do 2 rounds of:
      DB Bench Press - 15 reps
      Goblet Squat - 15 reps
      BB Bench Press (no pause) - 10 reps

#1  BB Bench Press with BANDS and a 2 second PAUSE      3-3-3-3-3-3 reps

      Progressively increase weight on sets 1-3, and then go as heavy as you can for
      sets 4-6.  Rest between sets.  Pause for 2 seconds at the bottom of each rep.

#2  This is 5 rounds.  You will rest 60 seconds between rounds. 

      American Kettlebell Swing
      Hand Release Pushup 
      Run 200 meters with a 25 pound (or heavier) DB (same distance every round)
      BB Ground to Overhead - 5 reps every round

      R1 - 24 swings, 12 pushups
      R2 - 21 swings, 15 pushups
      R3 - 18 swings, 18 pushups
      R4 - 15 swings, 21 pushups
      R5 - 12 swings, 24 pushups