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The Lab Gym’s EXTREME BOOTCAMP-Thursday-Shoulders, Arms, Quads 12/12/13

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: (Wave 2, 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)

Skill 1: Kipping Pullups w/CTB: 20 on 10 off for ~5+ min (or 30/30, 15/15, etc)

1)      Optional: (Floor kick x5 x2 sets)

2)      Swing (in, out, in) x15-30s x 2 sets

3)      +jump (in, out, in, jump) x15-30s x 2 sets

  1. a.      If difficulty, feet on floor/box to guide & jump from

4)      Optional progression: (+hold at top) or step 3. x 15-30s x 2 sets

5)      Optional progression: +push away or steps 3 or 4. x 15-30s x 2 sets

6)      Optional progression: string reps together or steps 3,4,5. x 15-30s x 2-3 sets

  1. Optional regression at any time: add band to feet
  2. Optional progression: CTB

Skill 2: Handstand~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 1: Reverse walk up or ninja kick style (normal)

2)      Optional progression: HS on Wall 2: Advance version or repeat.

3)      Optional progression: HS OFF Wall: Partner helps balance into vertical position and cues balance discrepancy (help them mount/dismount)

Circuit 2:

12 min AMRAP

5 HSPU (>HSx10s>L-Position>Inverted pushup>*if not full ROM 8 reps)

5 CTB Pullups (strict>kip>band>jumping *if not full ROM 8 reps)

5 Front Rack Lunges (45/65/95) (bw lunges x8>bw squats x15)

 

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.

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