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



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