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The Lab Gym’s EXTREME BOOTCAMP-Tuesday 10/1/13

Chest, Back, Hams, Etc

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: (5 sets of 10 reps: Week 3/3)*try to match or beat last week’s numbers (20 min, 30 min into class)
A1) Deadlift: 5 sets of 10 reps (first 2 sets are warm-ups).

A2) Bench Press: 5 sets of 10 reps (first 2 sets are warm-ups).

A3) Ring Rows (options-feet: bent>straight>box w/ normal temp &b bw>3 sec pause>4 sec negative>both>+weight>all): 5 sets of 10 reps (use band or jumping Pullups w/controlled full range eccentric of 4 seconds.  If can add weight, do it)

Circuit 2: All together (trainer counts/cues group)-3 rounds (~5-7 min)

10 rounds;

10 Pushups

25 Jump rope

Circuit 3:  (~5-7 min)

Tabata KB Swings

Circuit 4: Core-together (~5 min)

Part 1: 3 rounds w/partner:

Weighted plank for 30s

Part 2: 3 rounds:

Hanging leg raises xF for 30s rest for 30 sec

 

STRETCH! (~5 min if time)

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