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:


Pushups with rest of flying Is, Ts, or As each round.  Pushup regression scheme of: honest pushups>pushups>knees>bar>wall


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