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The Lab Gym’s EXTREME BOOTCAMP-Tuesday 7/2/13

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+)

Circuit 3: 15, 13, 11, 9, 7, 5

KB Swings

HLR or Jackknifes

Down & Ups

Circuit 4: 50, 40, 30, 20, 10

Jumping Jacks

High Knees

STRETCH!

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