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The Lab Gym’s EXTREME BOOTCAMP-Thursday-Shoulders, Arms, Quads 10/3/13

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 3/3)*try to match or beat last week’s numbers (20 min, 30 min into class)

A1) Barbell Back Squats: 5 sets of 10 reps (first 2 sets are warmups, add weight each set as long as form holds up)
A2) Standing Barbell Military Press: 5 sets of 10 reps (first 2 sets are warmups, add weight each set as long as form holds up)                                                                                                                                                    A3) Pullups: 5 sets of 10 reps (first 2 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:

Bench dips x15, 15, 15

Walking planks x10, 8, 6

Pushup negatives (8 sec): x10, 8, 6

BW Squat negatives (8 sec): x10,10,10

Circuit 3: Core-together (~5-7 min)

5 min: bear crawl 30s, walking lunges 30s

Circuit 4:

Split squats: (30s)-set 1: regular tempo, set 2: 8 sec ecc, set 3: static hold

BB Curl: (30s)- set 1: regular tempo, set 2: 8 sec ecc, set 3: static hold at 90 degrees (2 sets of 15s)

Circuit 5:

10 rounds

High knees x10

Down & ups x5

STRETCH!

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