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The Lab Gym’s EXTREME BOOTCAMP-Tuesday 8/20/13

Chest, Back, Hams, Etc

Warm up: Bootcamp JTLC

Circuit 1: (7 sets of 5 reps: Week 3/3)*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) Ring Rows/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:

1 Leg RDL (bw>pvc>bb): x10-R, L, x10-L, R, x10 Alt.

Bentover BB Row  (overhand then underhand): x10&10, x10&10, x8*3 & 8*3

Pushups: x50, x25 (honest), x5 (rep 1: 30s neg, rep 2: 25s, rep 3: 20s, rep 4: 15s, rep 5: 10s)

Circuit 3:

10 min AMRAP

100ft bear crawl

20 Down & Ups

20 KB Swings

STRETCH!

Chest, Back, Hams, Etc

Warm up: Bootcamp JTLC

Circuit 1: (7 sets of 5 reps: Week 3/3)*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) Ring Rows/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:

1 Leg RDL (bw>pvc>bb): x10-R, L, x10-L, R, x10 Alt.

Bentover BB Row  (overhand then underhand): x10&10, x10&10, x8*3 & 8*3

Pushups: x50, x25 (honest), x5 (rep 1: 30s neg, rep 2: 25s, rep 3: 20s, rep 4: 15s, rep 5: 10s)

Circuit 3:

10 min AMRAP

100ft bear crawl

20 Down & Ups

20 KB Swings

STRETCH!

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