The Lab Gym’s EXTREME BOOTCAMP-Tuesday 6/4/13
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: 7 Rounds FBT
B1) Ring Rows x10
B2) Bicycle Crunch x15
B3) Pushups x10
Circuit 4: FBT x25, 20, 15, 10
C1) Hanging Leg Raises (straight>bent)
C2) KB Swings
Circuit 5: Tabata
Either all power pushups or power pushups and high knees