The Lab Gym’s EXTREME BOOTCAMP-Tuesday 8/6/13

Chest, Back, Hams, Etc

Warm up: Bootcamp JTLC

Circuit 1: (7 sets of 5 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 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

B1) Barbell Good Morning:x10 E4, 10 E4, 10E4

B2) Bentover Barbell Rows: x10*3, 10*3, 10*3

B3) Pushups:x50, x10 E8, x2 E30

B4) Heel lifts: x15*3, x10*5, x3*10

B5) Feet kicks: x15, 15, 15

Core circuit: 2 rounds

C1) Barbell Hip Bridge: x15*3, x10*3 and hold last rep for 30 sec

C2) Pausing Bicycle Crunch: x15*3, 12*3

C3) Knee torso twists: x10, 10 (slow to each side)

C4) Jackknife w/8 sec negatives: x10, 10

Conditioning Circuit:

Tabata: Burpees all 8 rounds



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