EXTREME BOOTCAMP-2/26/13-Chest, Back, Hams, Etc
Warm up: Bootcamp JTLC: (all for 10 seconds all in place) half speed, 3/4 speed, full speed, high knees, butt kicks, criss cross jumps, cross country skiers, mountain climbers, spiderman crawls, pushups x5, burpees x10, full speed sprint x30s.
Circuit 1: *try to match or beat last weeks numbers
A1) Deadlift: 7 sets of 3 reps (first 2 sets are warmups).
A2) Bench Press: 7 sets of 3 reps (first 2 sets are warmups).
A3) Pullups: 7sets of 3 reps (use band or jumping pullups w/controlled full range eccentric of 4 seconds. If can add weight, do it)
Circuit 2: W/Partner or pole
B1) Banded Pushups (can worm up, 4 sec ecc): x10E4, x10 x10E4, x10E4, x10E4
B2) Partner/pole cable/band rows (same band from pushups): x15,15,15,10+10 sec hold on last rep