The Lab Gym’s EXTREME BOOTCAMP- Tuesday- Chest, Back, Hams, Etc- 3/4/14
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 x 3 rounds
B1) Good Mornings: x10E4, 10E4, 10E4
B2) Bentover Barbell Row: x10L3, 10L3, 10L3
B3) Spiderman crawls x10 TO Honest Pushup Negatives x10E8
Conditioning: FBT, rounds of 50, 40, 30
C1) Jump Rope
C2) KB Swings
C3) Down & Ups
C4) Bicycle Crunch
Core: 2 Point Weighted Plank (low back/shoulders). 3 sets of 30 seconds