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The Lab Gym’s EXTREME BOOTCAMP-Tuesday 7/9/13

Chest, Back, Hams, Etc

Warm up: Bootcamp JTLC

Circuit 1: *try to match or beat last week’s numbers
A1) Deadlift: 7 sets of 3 reps (first 3 sets are warm-ups).

A2) Bench Press: 7 sets of 3 reps (first 3 sets are warm-ups).

A3) Pullups: 7 sets of 3 reps (use band or jumping Pullups w/controlled full range eccentric of 4 seconds.  If can add weight, do it)

Circuit 2:

(25, 35, 45, 55, 65+)

Reverse Lunge x10 TO RDL + Bentover Row x10 TO pushups (set 1: x25, set 2: 15E4, set 3: 8E8)

Circuit 3: 3 rounds

1 KB/DB

1 Arm tripod row: R, then L,

then 2 arm KB Swing: x15, 12, 10 of each

Circuit 4: tabata

1,3,5,7) honest pushups or down & ups

2,4,6,8) Mountain climbers

STRETCH!

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