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


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