EXTREME BOOTCAMP-3/19/13-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 w/partner
B1) Power Hamstring Pushup x10, 8, 6 TO
B2) Weighted Pushup Negatives w/E8 x10, 8, 6
Circuit 3: DBs (5-10, 10-15, 20-25, 25+) or BB (25, 35, 45) x2-3 rouunds
C1) 1 Leg RDL (all same leg, then other) x10
C2) Ballerina Rows (1 leg at a time) x10
C3) Jackknife TO 1 Sided Jackknife TO Toe Touches x10, 10, 10
Circuit 4: Tabata
1) Right Arm KB Swing
2) Left Arm KB Swing
3) Alt. KB Swing
4) 2 Arm Swing
5) Right Arm KB Swing
6) Left Arm KB Swing
7) Alt. KB Swing
8) 2 Arm Swing
STRETCH
