The Lab Gym’s EXTREME BOOTCAMP-Tuesday 6/25/13
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:
1) Partner pullups: drop-sets
3 rounds: Perform pullups to failure and then partner assists with band to complete more reps (choose a style that allows for 3+ & 3+, this could be banded to banded, bw to banded, etc)
2) Partner pushups: triple drop-sets
3 rounds: Perform pushups to failure with weight, then bodyweight, and then partner assists with band to complete more reps (choose a style that allows for 5+ & 5+)
3) 30 sec negative pullup, 30 sec negative pushup= 2 rounds
Circuit 3: 50, 40, 30, 20, 10
Jumping Jacks
Mountain climbers
Cannonball crunch
STRETCH!
