The Lab Gym’s EXTREME BOOTCAMP-Tuesday 10/15/13
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: (7 sets of 5 reps: Wave 2, Week 2/3)*try to match or beat last week’s numbers (20 min, 30 min into class)
A1) Deadlift: 7 sets of 5 reps (first 2-3 sets are warm-ups).
A2) Bench Press: 7 sets of 5 reps (first 2-3 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): 7 sets of 5 reps (use band or jumping Pullups w/controlled full range eccentric of 4 seconds. If can add weight, do it)
Circuit 2:
30 seconds each for 5 rounds non-stop
1) Pushups (when hit failure go to high plank or plank)
2) Jump rope: du/su
Rest 1 Min:
30 seconds each for 5 rounds non-stop
1) Ring Rows
2) KB Swings
Circuit: 3
3 rounds
Side plank: 15s each side
Walking planks x5
Mountain climbers 10
Flying Supermans x30s
Circuit 4:
1 minute, rotate:
10s: High knees
10s: down & ups
Rest 30s
1 minute, rotate:
10s: Mountain Climbers
10s: Bicycle crunch
Rest 30s
1 minute, rotate:
10s: Jumping jacks
10s: walking planks
Rest 30s
1 min: exercise of choice form above, perform for 1 minute.
STRETCH! (~5 min if time)
(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.
