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!
