2013-02-14_06-51-33_297

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

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