402439916439113

EXTREME BOOTCAMP-Tuesday 1/22/13

Chest, Back, Hams, Etc

Warm up: Bootcamp JTLC

Circuit 1: *try to match or beat last weeks numbers
A1) Deadlift: 5 sets of 10 reps (first 2 sets are warmups).

A2) Bench Press: 5 sets of 10 reps (first 2 sets are warmups).

A3) Pullups: 5 sets of 10 reps (use band or jumping pullups w/controlled full range eccentric of 4 seconds.  If can add weight, do it)

Circuit 2: DBs or KBs (L:5-10, M: 10-15, MH:15-20, H:20-30, VH: 30+)

B1) 1 Leg RDL: 10R/L, 10 L/R, 10 Alt.

B2) Ballerina Row: 10 R/L, 10 L/R, 10, R/L and finish with 30 sec hip airplane hold

B3) Pushup Pulls/Renegade Rows (toes>knees): 5,5,5 (on each side)

Conditioning:

50 feet

5 Rounds of

Bear Crawls (down)

Broad Jumps (back)

Then

5 Rounds of

Bear Crawls (down)

Sprints (back)

STRETCH