CHEST - 1/4/14

Warmup - At a comfortable pace, do 3 rounds of:
      DB Reverse Fly - 12 reps
      BB Bench Press (50% of 1RM) - 6 reps
      Air Squat - 12 reps
      BB Thruster (unweighted BB) - 6 reps (lock out at the top of each rep)

#1  BB Bench Press      1-1-1-1-1-1 rep

      We are going for a 1 Rep Max here.  Start with a weight you can easily manage
      and then add weight each set.  Rest between sets.  We will post our results.

#2  Run 100 meters
      Burpee - 5 reps
      Run 200 meters 
      Burpee - 10 reps
      Run 300 meters
      Burpee - 15 reps
      Run 400 meters
      Burpee - 20 reps

      This is continuous work.

#3  Do 3 rounds of:

      BB Bench Press - 5 reps with a 2 second PAUSE at the bottom of each rep
      BB Front Squat - 5 reps with a 2 second PAUSE at the bottom of each rep
      EZ Curl Bar Nosebreaker - 15 reps
      Hand Release Pushup - 15 reps
      REST - 2 minutes

      Results for the BB Bench Press 1RM:
      Rob Tijerina - 275 lbs
      Don Starr - 205 lbs
      Hector Valdovino - 225 lbs