The Lab Gym’s EXTREME BOOTCAMP – Tuesday- Chest, Back, Hams, Etc 1/28/14

Warm up: Bootcamp JTLC: + grand and back/.5 mile

Circuit 1: *try to match or beat last weeks numbers
A1) Deadlift: 5 sets of 10 reps (first 2 sets are warmups).

A2) Bench Press: 5 sets of 10 reps (first 2 sets are warmups).

A3) Pullups: 5 sets of 10 reps (use band or jumping pullups w/controlled full range eccentric of 4 seconds.  If can add weight, do it)

Circuit 2: Giant set of 3 rounds (minimal rest between sets)

B1) BB Good Morning TO BB Bentover Row: x10*E4 TO x10*L3                                                                                   B2) Power Pushup TO Plyo Pushup TO Speed Pushup TO Pushup Negative: x5, 5, 10, x5*E8                                                                B3) Flying Posture Holds: x3*L10

Conditioning: AMRAP (as man rounds as possible) inside of 7minutes

C1) Spiderman Crawl : 50 ft                                                                                                                      C2) Walking lunges or broad jumps: 50 ft                                                                                      C3)  Farmers Walk: 100ft


Crunch x15,  knee roll x15, oblique crunch x10&10, cannonball crunch x15, pausing bicycle crunchx10*3, toe touch x15, jackknife x10, bicycle crunch x10-15, pause crunch x10*3, birddog x5*5, supermans x5*3, alt supermans x5*3, flying superman x3*10, low plank x30-60s