The Lab Gym’s EXTREME BOOTCAMP – Tuesday- Chest, Back, Hams, Etc – 2/11/14
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: 1 min rounds x 3rounds
B1) Mountain Climbers
B2) KB Deadlift TO High Pull
B3) Barbell Rollout
B4) Honest Pushup
B5) Jumping Jacks
B6) 1 Min Rest
Core: + weights ~3-10lbs
C1) Is, Ts, Flying Posture Holds x5*3 of each
C2) Jackknifes x10
C3) Bicycle Crunch x10
C4) Pause Crunch x10*3
STRETCH
