The Lab Gym’s EXTREME BOOTCAMP-Tuesday 7/30/13
Chest, Back, Hams, Etc
Warm up: Bootcamp JTLC
Circuit 1: (5 sets of 10 reps: Week 3/3)*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: non-stop circuit
A1) Ring rows x30 sec x 3 rounds
A2) Pushups x 30 sec x 3 rounds
B1) Power Hamstring Pushups x10E8, x8E8, x6E8 (or >flying posture hold for duration of round)
B2) Hold partner down for power hamstring pushups.
C1) 2 rounds: Pushup negatives x10E8, 8E8
C2) TO Is, Ts, As x10*3 each
C3) Flying posture hold x10sec
D1) 2 rounds: Side planks w/leg lift: x15s each side
D2) Jumping Jacks x25
D3) Mountain climbers x15
D4) CC Skier x15
D5) Down & ups x10
Conditioning Circuit: 40, 30, 20, 10 FBT
KB Swings
Cannonball crunch or jumping jacks
STRETCH!
