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The Lab Gym’s EXTREME BOOTCAMP-Tuesday 9/10/13

Chest, Back, Hams, Etc

Warm up: Bootcamp JTLC

Circuit 1: (7 sets of 3 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 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: cable w/partner

B1) Seated Cable Chest Press: x15,fly to press 10&10, see saw x8 then 5 8 sec eccentrics

B2) Seated Cable Row x15, elbows out, then in 10&10, see saw x8 then 5 8 sec eccentrics

Then stand up:

C1) Lunge to press: x8,8

C2) L:unge to row: x8, then squat to row x15

Circuit 3:

5 Min AMRAP

5 pushups

5 situps

5 swings

Circuit 4: 2 rounds

Weighted hip bridge x30s

Flying superman x30s

Flying posture holds x30s

Plank x30s

Jackknife w/E8

 

STRETCH!

 

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