CHEST - 11/11/13

Warmup - do 2 rounds of:
      Front Squat (no pause, unweighted BB) - 12 reps
      Push Press (unweighted BB) - 12 reps
      DB Reverse Fly -  12 reps
      Pushup (not hand release) - 12 reps

#1  This is continuous work.

      Hand Release Pushup      3-6-9-12-15-18-21 reps
      Goblet Squat                     21-18-15-12-9-6-3 reps

      Do 3 pushups, then 21 goblet squats, then 6 pushups, then 18 goblet squats, etc.

#2  BB Bench Press (1.5 REP)      4-4-4-4-4-4 reps

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

#3  In 9 minutes, with good technique and posture, do as many rounds as you can of:

      BB Clean - 3 reps (65% of 1RM)
      BB Bench Press - 5 reps (with a 2 second PAUSE at the bottom of each rep)
      Pullup - 7 reps
      Burpee - 9 reps

      The focus for cleans is QUALITY.  Reset your starting position before each rep.
      #3 is continuous work.