CHEST - 11/29/13

Warmup - Do 3 rounds of:
      High Knee Power Skip - 50 meters (50%, 60%, 70% effort level for the 3 rounds)
      Run - 50 meters (50%, 60%, 70% effort level for the 3 rounds)
      Pushup (not hand release) - 10 reps

#1  Start a timer.  In 2 minutes: 
      Run a suicide on the 50 meter course and then do as many
      Hand Release Pushups as you can until you reach the time limit.  

#2  BB Bench Press - 3 reps plus one NEGATIVE.  You will do 4 sets.

      No pause.  Do 3 reps at a normal tempo, and then for the negative, lower the bar
      for 10 seconds (use a timer).  Have a spotter help you rerack the weight.  Start with
      a weight you can easily manage, and then try to add weight each set.  Rest between
      sets.  

#3  This is 4 rounds.  

      BB Thruster
      Toes to Bar
      BB Bench Press (no pause)

      Round 1 is 18 reps per exercise.  Round 2 is 14 reps per exercise.
      Round 3 is 10 reps per exercise.  Round 4 is 6 reps per exercise.
      REST 2 minutes between rounds.