EXTREME BOOTCAMP-Chest, Back, Hams, Etc-2/19/13
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 3 reps (first 2 sets are warmups).
A2) Bench Press: 7 sets of 3 reps (first 2 sets are warmups).
A3) Pullups: 7sets of 3 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:10, m: 15, mh: 20, H:25: vh: 30+)