The Lab Gym’s EXTREME BOOTCAMP-Tuesday 1/14/14

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)

Quick Skill Foundation : DU/Jump Rope 3 min

20 on and 10 off (6 rounds= 3 min)

1)      Fast/shirt

2)      Tall/high

3)      DU test (single to double etc)

4)      DU or SU

5)      DU or SU

6)      DU or SU

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 3 reps (first 2-3 sets are warm-ups).

A2) Bench Press: 7 sets of 3 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 3 reps (use band or jumping Pullups w/controlled full range eccentric of 4 seconds.  If can add weight, do it)


Circuit 1 : 11 min Clock

20>2 (-2)

HR Pushups

KB Swings

Circuit 2: w/partner

Weighted high planks (30 on, 10 sec to rotate x 3 rounds each)

1)      Weight at hips

2)      If more, weight at shoulders

Hanging Leg Raises (Straight>bent)

1)      X10 reps

2)      X5 with 10 sec eccentric

3)      X1w/30 sec hold at L-Position

4)      X1 w/30 sec eccentric