CHEST - 9/6/13

Warmup - At a comfortable pace, do 2 rounds of:
      Run - 200 meters
      Unweighted BB Thruster (PAUSE at the top of each rep for 2 seconds) - 12 reps
      BB Bench Press (no pause, 50% of 1RM) - 8 reps

#1  BB Bench Press with BANDS (1.5 REP)      2-2-2-2-2 reps

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

#2  BB Bench Press with a 2 second PAUSE at the bottom of each rep.
      Put 60% of your 1RM on the bar and go to failure.  This is just one set.

#3  This is one round:

      DB Bench Press - 40 reps
      REST - 30 seconds
      24" Box Jump - 40 reps
      REST - 30 seconds
      Hand Release Pushup - 40 reps
      REST - 30 seconds
      Double Under - 40 reps
      REST - 30 seconds
      Medicine Ball Wall Ball - 40 reps

      The 40 reps do not have to be unbroken.  You can break up the sets into smaller 
      chunks.  Just work as quickly as you can to finish all 40 reps.