CHEST - 12/17/13

Warmup - At a comfortable pace, do 3 rounds of:
      BB Back Squat - 10 reps (unweighted BB)
      Behind the Neck Standing BB Press - 10 reps (unweighted BB)
      BB Bench Press (no pause) - 10 reps at 50% of 1RM

#1  BB Rack Press      2 reps x 8 sets

      Rest between sets.  Start with a weight you can easily manage and then try
      to increase weight each set.  Don't bounce the bar off the racks.  Let the bar
      come to a complete stop on the racks, and then press it back up.

#2  In 15 minutes, do as many quality rounds as you can of:

      BB Bench Press - 10 reps with a 2 second PAUSE at the bottom of each rep
      BB Thruster - 20 reps (make sure you lock out at the top of each rep)
      Pullup - 30 reps (kipping or strict, or some of both - you pick)
      American Kettlebell Swing - 40 reps
      Hand Release Pushup - 50 reps
      Air Squat - 60 reps
      REST - 1 minute

      You will probably have to break down some of these exercises into smaller 
      sets.  That is fine.  Just try to work quickly while maintaing good posture 
      and good technique.