The Lab Gym’s EXTREME BOOTCAMP-Tuesday 7/16/13
Chest, Back, Hams, Etc
Warm up: Bootcamp JTLC
Circuit 1: (5 sets of 10 reps: Week 1/3)*try to match or beat last week’s numbers
A1) Deadlift: 5 sets of 10 reps (first 2 sets are warm-ups).
A2) Bench Press: 5 sets of 10 reps (first 2 sets are warm-ups).
A3) Pullups: 5 sets of 10 reps (use band or jumping Pullups w/controlled full range eccentric of 4 seconds. If can add weight, do it)
Circuit 2: FBT
KB or DB
1 Arm Tripod Row: 10, 10, 10
1 Arm Swing: 10, 10, 10
CB Crunch: x25, 20,15
Circuit 3:
6 rounds FBT
Jump rope: DU x15 or SU x25
Bicycle crunch: x15
Circuit 4:
Tabata
Pushups with rest of flying Is, Ts, or As each round. Pushup regression scheme of: honest pushups>pushups>knees>bar>wall
STRETCH!
