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