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
STRETCH!
