The Lab Gym’s EXTREME BOOTCAMP Tuesday – Chest, Back, Hams, Etc – 2/18/14

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

Circuit 1: *try to match or beat last weeks numbers
A1) Deadlift: 7 sets of 5 reps (first 2 sets are warmups).

A2) Bench Press: 7 sets of 5 reps (first 2 sets are warmups).

A3) Pullups: 7sets of 5 reps (use band or jumping pullups w/controlled full range eccentric of 4 seconds.  If can add weight, do it)

Circuit 2: Giant set (need cable and a pole)

B1) Seated/floor cable row x15

B2) Seated/floor chest press to chest fly x15

B3) Seated/floor see saw press x8, press x8, 30s negatives x2

B4) Seated/floor see saw row x8, press x8, 30s negatives x2

B5) Reverse Lunge TO Row x10

B6) Lunge TO Chest Press x10

B7) Pullovers x10E4

B8) Pallof Press x10oneach side

B9) Reverse Torso Twist x10

Conditioning: 3 rounds, reps of 20, 15, 10 each round

C1) Pushups

C2) Down & Ups

C3) Jumping Jacks

C4) 1 Sided Farmers Walks x50 feet and switch


Core: 3 rounds

1 Sided jackknife x10

Jackknife x10

Bicycle Crunch x10

Side Plank + Leg Lift x 10 & 10



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