EXTREME BOOTCAMP-3/12/13-Tuesday
Chest, Back, Hams, Etc
Warm-up: Bootcamp JTLC: Form runs at 50 feet:1 round each of: half speed run in place, 3/4 speed, full speed, high knees, butt kicks, criss-cross jumps, cross country skier, mountain climber, spiderman crawls x5, pushups x5, full speed sprint (x 3 rounds).
Circuit 1: *try to match or beat last weeks numbers
A1) Deadlift: 5 sets of 10 reps (first 2 sets are warmups).
A2) Bench Press: 5 sets of 10 reps (first 2 sets are warmups).
A3) Pullups: 5 sets of 10 reps (use band or jumping pullups w/controlled full range eccentric of 4 seconds. If can add weight, do it)
Circuit 2: 3 rounds
B1) BB Reverse Lunges x10
B2) BB Good Mornings x10
B3) BB Bentover Rows x10
B4) Power Pushups x10
B5) Flying Posture Holds x30sec
Circuit 3: Farmers-25, 40, 65, 80+
Farmers Carry 50 feet TO Pushups x10 = 1 round, 5 min, AMRAP
Circuit 4:
Renegade row w/twist (pushup optional, no weights): 10>1 (-1)
TO Mountain climbers: 20>2 (-2)
Core:
1 Quick set: Jackknife x15, bicycle crunch x15, pause crunch x10*3
STRETCH
