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)
6 min tabata:
Rounds 1,3,5,7,9,11: Ring Dips
Rounds 2,4,6,8,10,12: Pullups
25 Crawl to HR Pushups
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)