EXTREME BOOTCAMP-Chest, Back, Hams, Etc-2/5/13

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(if hit failure bodyweight hold/hang): x20, x10 w/L3&E4, x8 w/E8

B2) Hip Bridges: x10*3 +x1*30, Rx10*3 & L*3 &x1*30, Rx1*30 & Lx1*30 & 2 legs x1*30

B3) Pushups (if hit failure high plank hold): x50, Honest x20, Negatives x10E8 (worm up if needed)

Circuit 3: Tabata

Rounds 1,3,5,7: KB Craw louts

Rounds: 2,4,6,8: KB Swings


1)      Birddogs x5*10, x3*10, same side birddog x3-5*10

2)      Flying Superman x30 sec, Flying Posture Hold x 30sec, Flying Ts x30sec

3)      Jackknife TO Toe Touch: x15&15, 12&12, 10&10