CHEST - 12/5/13

Warmup - Do 3 rounds of:
      Air Squat - 15 reps
      DB Lateral Raise - 12 reps
      DB Reverse Fly - 9 reps
      BB Bench Press with Kettlebells hanging from the bands - 6 reps
            (See the pic below of how the kettlebell hangs from the sleeve of the BB)

#1  BB Bench Press (1.5 REP) WITH BANDS      3-3-3-3-3-3 reps

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

#2  Every minute, on the minute, do 3 reps of BB Ground to Overhead. 
      In between sets of Ground to Overhead, you are doing hand release pushups.
      You are done when you have completed 100 pushups.  We are going to use 135 lbs
      on the barbell.

#3  You have 4 total minutes to:

      Run 400 meters on the 50 meter course
      BB Bench Press - as many reps as you can at 75% of your 1RM

      We will post our times for the run, the number of reps, and the weight we used.
      You can rerack the weight as often as you like.  You do not need to do one
      unbroken set of bench press.  

      Results for #3:
      Rob Tijerina - 1:39 for 400 meters, 11 reps @ 205 lbs
      Scott Johnson - 1:30 for 400 meters, 12 reps @ 195 lbs