The Lab Gym’s EXTREME BOOTCAMP-Thursday-Shoulders, Arms, Quads 11/27/14

Warm up: Bootcamp JTLCCatbacks 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!                     

(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.