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)



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