The Lab Gym’s EXTREME BOOTCAMP-Tuesday 8/13/13

Chest, Back, Hams, Etc

Warm up: Bootcamp JTLC

Circuit 1: (7 sets of 5 reps: Week 2/3)*try to match or beat last week’s numbers
A1) Deadlift: 7 sets of 5 reps (first 2-3 sets are warm-ups).

A2) Bench Press: 7 sets of 5 reps (first 2-3 sets are warm-ups).

A3) Pullups: 7 sets of 5 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

10>1 (-1)

Pullups, Pushups, KB Swing

Circuit 3:


Down & Ups TO Mountain climbers w/optional rest of high plank

Circuit 4: 3 rounds

1)      Birddogs: x5 w/L5

2)      Hanging leg raises: x10 w/E4

3)      Waiters bows: x10,

4)      Bicycle crunch x25



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