The Lab Gym’s EXTREME BOOTCAMP –Tuesday- Chest, Back, Hams, Etc- 4/8/14
Warm up: Bootcamp JTLC: + 10 Caveman
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: 3 Rounds non-stop (l:25, m: 35, mh: 45, H:55: vh: 65+)
B1) BB Good Mornings x10
B2) BB Bentover Rows x10
B3) BB Rollouts: x10E4
Circuit 3: Partner weight pushup negatives (knees or toes)
Set 1: +5-10kg x 10 reps with E8
Set 2: +5-10kg x 10 reps with E8
Set 3: +5-10kg x 2 reps with E30
Core:
Birddogs x5*5
As, Is, Ts x5*5 each
Low Plank x60sec
Crunch x15
Knee roll x15
Oblique Crunch x15
Jackknife x10
Bicycle Crunch x10
Pause crunch x10
1 sided jackknife x10
Pausing bicycle crunch x10*3
Toe Touch x15
STRETCH
