The Lab Gym’s EXTREME BOOTCAMP-Tuesday 9/3/13
Chest, Back, Hams, Etc
Warm up: Bootcamp JTLC
Circuit 1: (7 sets of 3 reps: Week 2/3)*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: 10 Min AMRAP
5 Pullups
10 Pushups
15 KB Swings
Circuit 3: 3 rounds
Side Plank R&L 15s, Pushup Negatives: rep 1:30, rep 2: 20, rep 3: 10, Flying Superman x30 sec
Circuit 4: FBT-50, 40, 30, 20, 10
Jumping Jacks
Mountain Climbers
Cannonball Crunch
STRETCH!
