The Lab Gym’s EXTREME BOOTCAMP –Tuesday- Chest, Back, Hams, Etc- 4/1/14
Warm up: Bootcamp JTLC
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: DBs or KBs (L:5-10, M: 10-15, MH:15-20, H:20-30, VH: 30+)
B1) 1 Leg RDL: 10R/L, 10 L/R, 10 Alt.
B2) Ballerina Row: 10 R/L, 10 L/R, 10, R/L and finish with 30 sec hip airplane hold
B3) Pushup Pulls/Renegade Rows (toes>knees): 5,5,5 (on each side)
Conditioning:
50 feet
5 Rounds of
Bear Crawls (down)
Broad Jumps (back)
Then
5 Rounds of
Bear Crawls (down)
Sprints (back)
STRETCH
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