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The Lab Gym’s EXTREME BOOTCAMP  – Tuesday- Chest, Back, Hams, Etc -2/4/12

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:

B1) Cable Chest Fly TO Press: x10 +10

B2) Cable Back Row Arms Adducted x10 TO Abducted x10

B3) Cable Lunge TO Chest Press: x10 (on each leg)

B4) Cable Reverse Lunge TO Back Row (arms adducted) x10 (on each leg)

B5) Cable See Saw Press x10 TO 2 Arm Chest Press Negatives x30 sec x1-3 reps

B6) Cable See Saw Row x10 TO 2 Arm Back Row Negatives x30 sec x1-3 reps

Conditioning:

Circuit 1: (20>10, -2 each round) FBT

C1) Honest Pushups

C2) KB Deadlift TO High Pull

C3) Cross Country Skiers

Circuit 2: FBT

C1) Jumping jacks: (20>2, -2 each round)

C2) Bicycle Crunch: (20>2, -2 each round)

C3) Spiderman Crawls (10>1, -1 each round)

STRETCH