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!
