EXTREME BOOTCAMP-4/23/13-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: 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: 7 sets 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

Supersonic Pushups to full range of motion: as many reps as possible for 30 seconds for 5 rounds (10 sec switch/rest time)

Circuit 3: EMOM (every minute on the minute)

1, 3, 5, 7, 9: Inverted rows to failure (when at failure do bw hang or high plank)

2,4,6,8,10: Bicycle Crunch (when at failure do high plank)

Circuit 4:

AMRAP 3 minutes

Mountain climbers x10

Down & Ups x5


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