The Lab Gym’s EXTREME BOOTCAMP-Tuesday 6/11/13
Chest, Back, Hams, Etc
Warm up: Bootcamp JTLC
Circuit 1: *try to match or beat last week’s numbers
A1) Deadlift: 7 sets of 5 reps (first 3 sets are warm-ups).
A2) Bench Press: 7 sets of 5 reps (first 3 sets are warm-ups).
A3) Pullups: 7 sets of 5 reps (use band or jumping Pullups w/controlled full range eccentric of 4 seconds. If can add weight, do it)
Circuit 2:
3 Rounds FBT
20 Alternating or walking lunges TO 15 burpees
Circuit 3:
Horizontal walking pushup: set 1,2,3: x3R & x3L x 3 rounds, set 4: horizontal walk (no pushup): x5R & 5Lx4 rounds
TO
Hip Bridges: set 1: x10*3 then 10 sec hold each side, set 2: 15sec each leg x 2 reps each side, set 3: single lel hold x30 sec each side, set 4: walking hip bridge (both legs start up, raise one bent knee in the air at a time).
Circuit 4:
Jackknife: x15, 12, 10
Bicycle Crunch: x15, 12, 10
Pause crunch: x145*3, 12*3, 10*3
Low back: set 1: flying superman x30sec, set 2: birddog: x15sec x2 reps each side, set 3: 30 sec each side.
STRETCH
