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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!

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