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 weighted eccentrics/lowering (will add graduated weights-L:5-10kg+, M: 10-20kg+, H: 10-20kg+, VH: 20-40kg+)
5) x1e30 and remove weight and BW only for x1e30
Circuit 3: x2-3 rounds
Good mornings x10e4 TO Bentover Rows x10*3 TO Flying Superman x30s TO Low Plank x30s TO Side Plank x15s TO V-Situps x15 TO Bicycle Crunch x15
KB Swing 20, 15, 10
Down & Ups 20, 15, 10
Mountain climbers 20, 15, 10