EXTREME BOOTCAMP-Tuesday 5/21/13

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

Good Mornings x10 E4

Bentover Rows x10 L3

Feetkicks x15

High 5s x10

Pushup Negatives x10E8, x8E8, x6E8


KB Crawlouts (*crawl out, pushup, crawl back, KB swing) x10>1 (-1)

TO Mountain climbers x20>2 (-2)


Conditioning 2: 3 rounds

Jump Rope x30 sec

Side Plank x15sec each

Flying superman x30 sec



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