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The Lab Gym’s EXTREME BOOTCAMP-Thursday-Shoulders, Arms, Quads 10/17/13

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 2/3)*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:

Part 1:

6 min tabata: use regression scheme, start with your most advanced version and regress as needed each round.

A)     Pullups: strict (or bands), kipping, jumping w/eccentric, jumping, dead hang/hold

B)      HS: hspu, kipping, HS, pushup, high plank

Part 2:

As soon as time us up: 50 wall ball FBT

Circuit 3:

20, 15, 12, 10, 8

BB Curls

Bench Dips

Hanging Leg Raises

Circuit 4:

Box jumps: 15s on and 15s off for 5 min.

STRETCH!