The Lab Gym’s EXTREME BOOTCAMP-Tuesday 7/23/13
Chest, Back, Hams, Etc
Warm up: Bootcamp JTLC
Circuit 1: (5 sets of 10 reps: Week 2/3)*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
Cable circuits (partner or pole)
2 rounds of each circuit:
Circuit A:
1) Squat TO Row x15
2) Lunge TO Press x8&8
3) Pallof press x10 & 10
4) Reverse torso twist x10
Circuit B:
1) Reverse lunge TO row: x8&8
2) Fly TO press x10+10
3) Half kneeling pallof press x10 & 10
4) Partner reverse pullovers/I’s x10-15
Circuit C:
1) Seated chest press (on floor, upright, legs forward): x15, 10-f, 10-f 2 w/slow 8 sec negative on last rep.
2) Seated row(on floor, upright, legs forward): x15, 10-f, 10-f 2 w/slow 1o sec hold on last rep.
Circuit 3:
Down & Ups: x10 TO Jump rope x25 for 10 rounds FBT
STRETCH!
