IMG_0486

The Lab Gym’s EXTREME BOOTCAMP-Tuesday 12/3/13

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:(5 sets of 10 reps: Wave 1, Week 1/3)*try to match or beat last week’s numbers (20 min, 30 min into class)
A1) Deadlift: 5 sets of 10 reps (first 2-3 sets are warm-ups).

A2) Bench Press: 5 sets of 10 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): 5 sets of 10 reps (use band or jumping Pullups w/controlled full range eccentric of 4 seconds.  If can add weight, do it)

Circuit 2:

Skill  Practice:

DU/Jump rope: 20 on 10 off for ~5+ min

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.

Circuit 3 :

100 DU or 150 SU

75 Pushups (toes, band, knees, worm, bar, wall)

50 Wall Ball

25 Box Jumps

50 Wall Ball

75 Pushups (toes, band, knees, worm, bar, wall)

100 DU or 150 SU

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.