EXTREME BOOTCAMP-Tuesday 5/14/13
Chest, Back, Hams, Etc
Warm up: Bootcamp JTLC
Circuit 1: *try to match or beat last week’s numbers
A1) Deadlift: 5 sets of 10 reps (first 2 sets are warm-ups).
A2) Bench Press: 5 sets of 10 reps (first 2 sets are warm-ups).
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: 3 rounds
Inverted Rows: x15, x10*3, x8-10E8
Hip Bridge: x15*3, x10*5, x5*10
Pushups: x50, x35, x20-f (any regression necessary)
Flying Superman’s: x10 sec
Box Jump Burpee (jump too: 10kg plate, 20kg plate, 2-20kg plates, or box of choice)