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The Lab Gym’s EXTREME BOOTCAMP-Thursday-Shoulders, Arms, Quads 1/2/14

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)


Circuit 1: (Wave 3, 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 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)

Circuit 2: 10 min

Buy in: 25 surrenders w/pvc OH

Then: AMRAP rounds of

10 Kneeling 1 arm DB Press

10 Alternating lunges

25 BW Squats

Circuit 3:

Tabata-

Ring dips (band>bench>lockouts) to chin-ups (band>jumping>hang at top and/or bottom)

Skill : DU/Jump Rope 5 min

30 on and 15 off (7 rounds= 5 min)

1)      Fast/shirt

2)      Tall/high

3)      DU test (single to double etc)

4)      DU or SU

5)      DU or SU

6)      DU or SU

7)      DU or SU

 

 

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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