CHEST - 12/11/13

Warmup - At a comfortable pace, do 4 rounds of:
      Hand Release Pushup - 20 seconds of slow controlled work
      REST - 20 seconds
      Goblet Squat - 20 seconds of slow controlled work
      REST - 20 seconds

#1  BB Bench Press WITH BANDS for SPEED (Load is 45% of Bench 1RM)

      Every minute, on the minute, do 3 reps.  You will do 7 sets.

      We want bar SPEED.  A quick, controlled downward phase followed by an
      EXPLOSIVE upward phase for every rep.

#2  BB Bench Press with a 2 second PAUSE at the bottom of each rep      3-3-3-3-3 reps

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

#3  Start a timer.
      0:00 - Standing BB Shoulder Press - 3 reps
                 BB Push Press - 3 reps
                 BB Power Jerk - 3 reps
      1:00 - Vertical Sledgehammer VS Tire - 30 seconds per side
      2:00 - REST 
      3:00 - BB Bench Press (no pause) - 10 reps (LOAD = "X" LBS - you decide "X")
      
      4:00 - Standing BB Shoulder Press - 3 reps
                 BB Push Press - 3 reps
                 BB Power Jerk - 3 reps
      5:00 - Vertical Sledgehammer VS Tire - 30 seconds per side
      6:00 - REST
      7:00 - BB Bench Press (no pause) - go to failure (LOAD = "X" PLUS 20 LBS)
      
      8:00 - 3 reps each of - standing BB press, push press, and power jerk
      9:00 - Vertical Sledgehammer VS Tire - 30 seconds per side
      10:00 - REST 
      11:00 - BB Bench Press (no pause) - go to failure (LOAD = "X" MINUS 20 LBS)

      For the BB Bench Press, if (at 3 minutes) I do 10 reps at 155 lbs, then
      at 7 minutes, I would go to failure at 175 lbs, and at 11 minutes, I would go to 
      failure at 135 lbs.