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The Lab Gym’s EXTREME BOOTCAMP-Tuesday 10/22/13

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 3/3)*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:

6 min tabata:

Rounds 1,3,5,7,9,11: Ring Dips

Rounds 2,4,6,8,10,12: Pullups

THEN:

25 Crawl to HR Pushups

50 Swings

X2 rounds

Circuit: 3

3-5 min: non-stop rounds

Hanging Leg Raise (strict, at failure hold hips at 90 degrees): x30s

Low plank: x30s

 

STRETCH! (~5 min if time)

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