The Lab Gym’s EXTREME BOOTCAMP-Tuesday 9/24/13

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

A2) Bench Press: 5 sets of 10 reps (first 2 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: All together (trainer counts/cues group)-3 rounds (~5-7 min)

10 rounds of 5 reps each:

1)      Pushups

2)      Feet kicks

3)      High 5s

4)      Mountain climbers

5)      Down & Ups

Circuit 3: FBT  (~5-7 min)

1 Rep w/negative of: 30, 25, 20, 15, 10

1)      Pullup negative: Pushup negative

2)      SS DL negative

Circuit 4: Core-together (~5 min)

1 Sided Jackknife x15, 12

Side lying Jackknife x10*3, 10*3

Toe touch x15, 12

Hip Bridge x10*3, 10*3

Plank 30s, 30s

Side Plank 15s, 15s


250 speed jump rope OR 100 Jumping jacks TO 100 High knees

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