2013-02-05_06-48-18_342

EXTREME BOOTCAMP-3/26/13-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

1 Leg RDL x10 & 10 TO Reverse Grip Bentover Rows x10 TO Overhand Grip Bentover Rows x10 TO Honest Pushups x10 TO As, Is, Ts x5*3 of each.

Circuit 3: FBT

KB Swings x20>2 (-2)

Spiderman Crawl (or pushups 20>2, -2) 10>1 (-10)

Mountain climbers x20>2 (-2)

STRETCH

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