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+)

B1) 1 Arm DB Row (support arm planted on knee): Set 1: Rx15, LX15, Rx10, Lx10, Set 2: Rx12*3, Lx12*3, Rx8*3, Lx8*3 Set 3: Rx10*3, Lx10*3, Rx1*10, Lx1*10

B2) Weighted Or Supersonic Pushups with partner (must get full range CTG…all with 4 sec eccentric): x15,12,10+1*30 sec ecc

Circuit 3: FBT

KB Swing 50, 40, 30, 20, 10

Mountain Climbers 50, 40, 30, 20, 10

Jumping Jacks 50, 40, 30, 20, 10


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