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The Lab Gym’s EXTREME BOOTCAMP-Thursday-Shoulders, Arms, Quads 1/9/13

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 3, Week 2/3)*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: 10 min cap

w/Partner

5 rounds:

30 Box Jumps

20 HSPU (Wall>banded on rig>L-position>Inverted PU>Pushup)

Circuit 3:

3 Min-30/30 rounds with no rest

1)     Jumping lunges>vertical jumps>lunges>split squat hold>bw squats

2)     Power pushups>spiderman crawls

 

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.