EXTREME BOOTCAMP-Chest, Back, Hams, Etc-1/29/13

 

EXTREME BOOTCAMP-Chest, Back, Hams, Etc-1/29/13

Warm up: Bootcamp JTLC: + 10 Caveman

Circuit 1: *try to match or beat last weeks numbers
A1) Deadlift: 7 sets of 5 reps (first 2 sets are warmups). 

A2) Bench Press: 7 sets of 5 reps (first 2 sets are warmups).        

A3) Pullups: 7sets of 5 reps (use band or jumping pullups w/controlled full range eccentric of 4 seconds.  If can add weight, do it)

Circuit 2: 3 Rounds non-stop (l:25, m: 35, mh: 45, H:55: vh: 65+)

B1) BB Good Mornings x10

B2) BB Bentover Rows x10

B3) BB Rollouts: x10E4

Circuit 3: Partner weight pushup negatives (knees or toes)

Set 1: +5-10kg x 10 reps with E8

Set 2: +5-10kg x 10 reps with E8

Set 3: +5-10kg x 2 reps with E30

Core:

Birddogs x5*5

As, Is, Ts x5*5 each

Low Plank x60sec

Crunch x15

Knee roll x15

Oblique Crunch x15

Jackknife x10

Bicycle Crunch x10

Pause crunch x10

1 sided jackknife x10

Pausing bicycle crunch x10*3

Toe Touch x15

STRETCH