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The Lab Gym’s EXTREME BOOTCAMP-Tuesday 1/21/14

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: Foundational Strength (wave 1, week 1/3): 7 sets/rounds (*options for ‘Cross-breeders’)

A1) Deadlifts: 10s (*or Sumo DL High Pull ramp up 5s)

A2) Bench Press: 10 (*or Ring Dips ramp 5s)

A3) Ring Rows: 10s (weighted if possible or 4 sec ecc)(legs: bent>straight>on box AND/OR: 3 sec lockout>4 sec ecc>weighted>all)

***Skill: Kipping Pullups: 20 on 10 off for ~5+ min (or 30/30, 15/15, etc)(Note: if can’t do 10 strict pullups use band and feet touching floor)***

1)      Floor kick x5 x2 sets

2)      Swings (in, out, in) x 2 sets

  1. Feet on floor
  2. Feet off floor

3)      Kip: work 1 good rep at a time.

  1. +jump (in, out, in, jump) x 1-2 sets

                                                               i.      If difficulty, feet on floor/box to guide & jump from

  1. b.      In, out, knees (bend/raise), hips (extend)

4)      Optional progression: (+hold at top) or step 3. x 15-30s x 2 sets

5)      Optional progression: +push away or steps 3 or 4. x 15-30s x 2 sets

6)      Optional progression: string reps together or steps 3,4,5. x 15-30s x 2-3 sets

  1. Optional regression at any time: add band to feet

7)      KTE

8)      T2B

Circuit 2 : 15 Min Cap

50 DU or 100 SU

40 T2B>K2E>HLR>Jackknifes

30 KB Swings

20 Burpees

10 HR Pushups

20 Burpees

30 KB Swings

40 T2B>K2E>HLR>Jackknifes

50 DU or 100 SU

Stretch/mobility

(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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