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
Stretch/mobility
