2013-01-08_06-39-13_81

 

 

 

 

 

 

EXTREME BOOTCAMP-Chest, Back, Hams, Etc-2/12/13

Warm up: Bootcamp JTLC: (all for 10 seconds all in place) half speed, 3/4 speed, full speed, high knees, butt kicks, criss cross jumps, cross country skiers, mountain climbers, spiderman crawls, pushups x5, burpees x10, full speed sprint x30s

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

B1) Inverted Barbell Row: x5 reps w/E8 x 10 rounds

B2) Honest Pushups: x5 reps w/E8 x 10 rounds

Circuit 3: FBT

C1) Hanging Leg Raises x10-15

C2) KB Swings x30

C3) Mountain Climbers x30

STRETCH

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