The Lab Gym’s EXTREME BOOTCAMP– Tuesday- Chest, Back, Hams, Etc – 3/11/14

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: tabata

All rounds: BB or DB thruster

Circuit 3:

1,3,5,7: Barbell curls

2,4,6, 8: Diamond pushups


high knees x100

Jumping jacks x100

Sprints x100

Cross country skiers x100

Squat jumps (1/4 squat ok here):50 or be squat x100

Core: add plate of 5-10 lbs

Jakknife: 12, 10, 8

bicycle crunch: 12, 10, 8

Pausing toe touch: 12, 10, 8*3


Flying posture hold x30s

Flying superman x30s

Flying Ts x30s


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