The Lab Gym’s EXTREME BOOTCAMP-Tuesday 6/18/13

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:

EMOM for 10 minutes

B1) KB Deadlift with high pull x8

B2) Honest Pushups x8

B3) Ring Rows x8

Circuit 3: 1 round non-stop

Crawl TO pushup x5

Feetkicks x10

High 5s x10

Mountain climber x10

Side plank w/leg lift x15sec (2 round son each side)

Birddog hold x30 sec each

Low plank x30 sec

Jackknife x8 w/E8

Jackknife hold x30 sec

Flying supermans x30 sec

Flying posture hold x30 sec


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