The Lab Gym’s EXTREME BOOTCAMP-Tuesday- Chest, Back, Hams, Etc- 1-9-18

Warm up: Bootcamp JTLC

Circuit 1: (5 sets of 10 reps: Week 2/3)*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: FBT

Cable circuits (partner or pole)

2 rounds of each circuit:

Circuit A:

• Squat TO Row x15
• Lunge TO Press x8&8
• Pallof press x10 & 10
• Reverse torso twist x10

Circuit B:

• Reverse lunge TO row: x8&8
• Fly TO press x10+10
• Half kneeling pallof press x10 & 10
• Partner reverse pullovers/I’s x10-15

Circuit C:

• Seated chest press (on floor, upright, legs forward): x15, 10-f, 10-f 2 w/slow 8 sec negative on last rep.
• Seated row(on floor, upright, legs forward): x15, 10-f, 10-f 2 w/slow 1o sec hold on last rep.

Circuit 3:

Down & Ups: x10 TO Jump rope x25 for 10 rounds FBT

STRETCH!