The Lab Gym’s EXTREME BOOTCAMP-Thursday-Shoulders, Arms, Quads 10/10/13
Warm up: Bootcamp JTLC Catbacks x10*3, flying posture hold x3*10, Is x5*3, Tsx5*3, As x5*3, hip bridge x10*3, squat and hold for 30 sec…then into JTLC: Bootcamp JTLC (note: only 5 reps of each movement), after bw squats hit another 30n sec squat and hold, then jumping jacks, then have them run to grand and back. (~10 min)
Circuit 1: (5 sets of 10 reps: Week 1/3)*try to match or beat last week’s numbers (20 min, 30 min into class)
A1) Barbell Back Squats: 7 sets of 5 reps (first 2-3 sets are warmups, add weight each set as long as form holds up)
A2) Standing Barbell Military Press: 7 sets of 5 reps (first 2-3 sets are warmups, add weight each set as long as form holds up) A3) Pullups: 7 sets of 5 reps (first 2-3 sets are warmups, add weight each set as long as form holds up) (use band or jumping pullups w/controlled full range eccentric of 4 seconds)
Circuit 2:
10 Min Emom: each round: if ‘winning’: add 1 rep too burpee box jump & 2 too swing. If ‘losing’ subtract 1 & 2.
Burpee Box Jump: start w/ 3 reps…
KB Swings: start w/6 reps…
Circuit 3:
5 rounds: give 10 sec count down between each for set up then start clock.
Hand stand: 30s
Wall Sit: 30s
When finished: 3 min max wall ball (goal: 50 avg, 75+ good)
STRETCH!
(Basic Bootcamp stretch(10 seconds each): LOWER-cobra, prone quad-r/l, half kneeling hip flexor, pigeon, standing hamstring, calf. UPPER-Arm across (shoulder, trap, rhomboid), down the middle (triceps, shoulder), over the top (lat), grab and turn away (chest, shoulder, bi), clasp hand open shoulder blades forward, overhead, behind the back.
