CHEST - 11/17/13

Warmup - do 2 rounds of:
      Air Squat - 25 reps
      Pushup (not hand release) - 20 reps
      Unweighted BB Row - 15 reps
      Unweighted BB Front Squat - 10 reps
      Unweighted BB Thruster (2 second PAUSE at the top and bottom of each rep) - 5 reps

#1  BB Bench Press WITH BANDS (no pause)      4-4-4-4-4-4 reps

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

#2 Depth Jump to a Second Box      8-8-8 reps

      Set up two boxes, 3' apart.  You will step off an 18" box, land with both feet, and
      immediately upon landing, jump up onto a 24" box.  The goal is to minimize the 
      ground contact time between the two boxes.  Be explosive with each rep.  Rest
      between sets.

#3  This is 3 rounds.  

      EZ Curl Nosebreaker         R1 - 21 reps, R2 - 18 reps, R3 - 15 reps
      Burpee                                  R1 - 18 reps, R2 - 15 reps, R3 - 12 reps
      BB Front Squat                    R1 - 15 reps, R2 - 12 reps, R3 - 9 reps
      BB Bench Press PAUSE      R1- 12 reps, R2 - 9 reps, R3 - 6 reps

      Rest 90 seconds between rounds.  For the BB Bench Press, there is a 2 second
      pause at the bottom of each rep.  R1 = Round 1, R2 = Round 2, R3 = Round 3.