EXTREME BOOTCAMP-4/30/13-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: EMOM w/partner

a)      30 sec for each person: Supersonic pushup (band around waist for concentric help) w/weights on back (~5, 10, 25, 45+) xF for 5 rounds

b)      No partner, 60 sec: Inverted row xF TO Cannonball Crunch xF for 5 min

Circuit 3: 5 min AMRAP

Hanging Leg Raises x10

Hip Bridge (weighted)x15

Jump Rope x20



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