The Lab Gym’s EXTREME BOOTCAMP- Tuesday- Chest, Back, Hams, Etc 2/25/2014

Chest, Back, Hams, Etc

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) Good Mornings: x10E4, 10E4, 10E4

B2) Bentover Barbell Row: x10L3, 10L3, 10L3

B3) Pushups: xF+ worms xF, honest pushups x10 +5 8 sec negatives, honest pushups x10 +2 30 sec negatives

Conditioning: FBT, rounds of 50, 40, 30

C1) Jump Rope

C2) KB Swings

C3) Down & Ups

C4) Bicycle Crunch


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