CHEST - 10/12/13

Warmup - At a comfortable pace, do 4 rounds of:
      Pushup (1.5 REP) - 5 reps
      Goblet Squat - 15 reps
      BB Bench Press - R1 - 7 reps @ 145 lbs, R2 - 5 reps @ 165 lbs, 
                  R3 - 3 reps @ 185 lbs, R4 - 1 rep @ 205 lbs

#1  BB Bench Press (no pause)

      Set 1 - 225 lbs to failure (NFL Combine Style)

      Set 2 - If you complete 10 or more reps on Set 1, add 50 lbs and go to failure.
                  If you complete less than 10 reps on Set 1, subtract 50 lbs and go to failure.

      Rest between sets.  We will post our results.

#2  On the 50 meter course, run 200 meters for time.  We will post our results.

      This is just one rep.  Before you run the 200 meters, do 7 submaximal sprints.  The 
      distance for the submax sprints is 25 meters.  Your effort level for the 7 reps is:
      50% for rep 1, 60% for rep 2, 70% for rep 3, 80% for rep 4, and then 90%
      for reps 5-7.  

#3  This is 4 rounds:

      Hand Release Pushup - 18 reps
      EZ Curl Bar Nosebreaker - 12 reps
      REST - 1 minute
      BB Bench Press (2 second PAUSE at the bottom of each rep) - 6 reps

      Rest between rounds.

      Results for 225 Max Reps and 200 meter run:
      Scott Johnson - 2 reps at 225 lbs and 10 reps at 175 lbs - 36.3 seconds
      Don Starr - 37.1 seconds
      Quinn Tiemann - 40.2 seconds
      Jerry Ronquillo - 36.3 seconds