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The Lab Gym’s EXTREME BOOTCAMP-Thursday-Shoulders, Arms, Quads 1/16/14

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)

THEN: 3 min Quick Skill Foundation Work.


Circuit 1: (Wave 3, Week 3/3)*try to match or beat last week’s numbers (20 min, 30 min into class)

A1) Barbell Back Squats: 7 sets of 3 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 3 reps (first 2-3 sets are warmups, add weight each set as long as form holds up)                                                                                                                                                    A3) Pullups: 7 sets of 3 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)

Skill: Handstand and banded HSPU~5 min:

HS: w/ partner (partner is practicing spotting).  Each round is 30 sec, then switch.  Each step is an OPTIONAL progression.

1)      HS on Wall : Reverse walk up or ninja kick style (normal)

2)      Same

3)      Same or test HSPU or slow negative to floor

4)      Banded handstand pushup w/partner: rotate for 3-5 min

  1. Test setup and handstand (use 2 bands if needed)
  2. Test 5-10 HSPU

 

Circuit 2: 12 min clock, 1 min per station, 4 people per station, no breaks

1)      Box jumps

2)      Wall ball

3)      Rope climb or squat to pullup

4)      HSPU>HS>High plank

 

 

STRETCH!