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The Lab Gym’s EXTREME BOOTCAMP-Tuesday 11/12/13

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 3, 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 1:

Skill  Practice:

DU/Jump rope: 30 on 15 off

1)      Short SU

2)      High SU

3)      DU test/practice

4)      Optional progression: SU to DU strings (1+SU then DU alternating) or 1, 2, 3.

5)      Optional progression: DU string (string together as many in a row as possible) or, 3, 4.

6)      Optional progression: DU string (string together as many in a row as possible) or, 3, 4.

7)      Optional progression: DU string (string together as many in a row as possible) or, 3, 4.

8)      Max reps for 60 sec

Circuit 2:

FBT

DB Burpees 21-15-9

Surrenders 21-15-9

DU/SU 100 75 50

Circuit 3:

5 rounds non-stop

15s-Jumping Jacks

15s-Mountain climbers

15s-BW squats

15s-Bicycle crunch

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.

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