The Lab Gym’s EXTREME BOOTCAMP-Tuesday 8/27/13
Chest, Back, Hams, Etc
Warm up: Bootcamp JTLC
Circuit 1: (7 sets of 3 reps: Week 1/3)*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 3 reps (first 2-3 sets are warm-ups).
A3) Ring Rows/Pullups: 7 sets of 3 reps (use band or jumping Pullups w/controlled full range eccentric of 4 seconds. If can add weight, do it)
Circuit 2:
DB Bentover row, RDL, Pushups (on DB): x10, 10, 10 for 3 rounds
Circuit 3:
Rotate
1) SS DL x50, 40, 30
2) Jackknife, Bicycle Crunch, Pause Crunch: x10 each, each round
Circuit 4:
Horizontal pushup walk: Rx3, Lx3, 3 pushups x 3 rounds then: flying superman x30s for 3 total rounds.
Circuit 5:
FBT
100 Jumping Jacks
50 Mountain Climbers
25 Spiderman Crawls
100 Jumping Jacks
STRETCH!
