CHEST - 12/29/13

Warmup - At a comfortable pace, do 3 rounds of:
      Pullup - 5 reps
      BB Bench Press (hang kettlebells from the collars of the BB) - 10 reps
      Air Squat - 15 reps
      

#1  BB Bench Press WITH BANDS for SPEED (Load is 50% of Bench 1RM)

      Every minute, on the minute, do 3 reps.  Do 6 total sets.

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

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

      This is continuous work.  Do 3 pushups, then 21 goblet squats, then 6 pushups,
      then 18 goblets squats, etc.

#3  BB Floor Press      2-2-2-2-2-2 reps

      Start with a weight you can easily manage and then add weight each set.
      Remember to come to a complete stop at the bottom of each rep.  Don't
      bounce your elbows/triceps off the floor.  

#4  BB Ground to Overhead       1-2-3-4-5-6-7 reps
      Double Under                        40-35-30-25-20-15-10 reps

      This is continuous work.  Do 1 rep of ground to overhead, then 40 double
      unders, then 2 reps of ground to overhead, then 35 double unders, etc.