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EXTREME BOOTCAMP-Thursday-Shoulders, Arms, Quads 2/21/13

Warm up: Bootcamp JTLC: Form runs at 50 feet:1 round each of: half speed, 3/4 speed, full speed, high knees, butt kicks, bounds, bunny hops, broad jumps, walking lunges, full speed sprint (x 3 rounds).

Circuit 1:
A1) Barbell Back Squats: 7 sets of 3 reps (first 2 sets are warmups, add weight each set as long as form holds up)
A2) Standing Barbell Military Press: 7 sets of 3 reps (first 2 sets are warmups, add weight each set as long as form holds up)                                                                                                                                                    A3) Chin ups: 7 sets of 3 reps (first 2 sets are warmups, add weight each set as long as form holds up) (use band or jumping pullups w/controlled full range eccentric of 4 seconds)

Circuit 2: FBT

B1) Step-ups x50

B2) Walking Planks x25

B3) BW Squats x50

B4) BB Curls (25,35,45) x50

B5) Med Ball Clean & Press x50

Circuit 3: Set 5 min clock.  Every 30 seconds perform:

5 Split Squat Jumps TO 5 Pushups (may regress too squat jumps or reps of 3s)

This will be 10 total rounds.  The time it takes you to complete the exercises minus the time left to the next 30 second checkpoint is your rest.

Core:

Pick 1:

1)      50 Jackknifes

2)      100 Bicycle Crunch

3)      50 Cannonball Crunch

Then, perform 1 30 second flying posture hold position.

STRETCH!

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