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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!

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