EXTREME BOOTCAMP-3/19/13-Tuesday



EXTREME BOOTCAMP-3/19/13-Tuesday

Chest, Back, Hams, Etc

Warm-up: Bootcamp JTLC: Form runs at 50 feet:1 round each of: half speed run in place, 3/4 speed, full speed, high knees, butt kicks, criss-cross jumps, cross country skier,  mountain climber, spiderman crawls x5, pushups x5,  full speed sprint (x 3 rounds).

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: 3 rounds w/partner

B1) Power Hamstring Pushup x10, 8, 6 TO

B2) Weighted Pushup Negatives w/E8 x10, 8, 6


Circuit 3: DBs (5-10, 10-15, 20-25, 25+) or BB (25, 35, 45) x2-3 rouunds
C1) 1 Leg RDL (all same leg, then other) x10

C2) Ballerina Rows (1 leg at a time) x10

C3) Jackknife TO 1 Sided Jackknife TO Toe Touches x10, 10, 10

Circuit 4: Tabata

1)      Right Arm KB Swing

2)      Left Arm KB Swing

3)      Alt. KB Swing

4)      2 Arm Swing

5)      Right Arm KB Swing

6)      Left Arm KB Swing

7)      Alt. KB Swing

8)      2 Arm Swing



This entry posted in Bootcamp Workouts