CHEST - 10/18/13

Warmup - do 3 rounds of:
      Front Squat (unweighted BB, no pause) - 10 reps 
      Push Press (unweighted BB) - 10 reps
      DB Bench Press (light weight) - 10 reps

#1  BB Rack Press      5-5-5-5-5 reps

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

#2  Start a timer and do 5 rounds of:

      On the minute - BB Hip Clean - 3 reps @ 50% of your clean 1RM
      On the half-minute - Hand Release Clapping Pushup - 6 reps

      So the cleans start at 0:00, 1:00, 2:00, 3:00, and 4:00.  The pushups start at
      0:30, 1:30, 2:30, 3:30, and 4:30.  

#3  Do 2 rounds of:

      Plate Pull - 80 feet
      Jump Squat - 60 seconds
      Hand Release Pushup - 40 reps
      REST - 60 seconds
      BB Bench Press (NO TOUCH) - 10 reps

      Rest 2 minutes between rounds.  For the no touch bench press, keep the bar
      about 1-3" off your chest at the bottom of each rep.