EXTREME BOOTCAMP-3/21/13-Thursday-Shoulders, Arms, Quads, Etc

EXTREME BOOTCAMP-3/21/13-Thursday-Shoulders, Arms, Quads, Etc

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: 5 sets of 10 reps (first 2 sets are warmups, add weight each set as long as form holds up)
A2) Standing Barbell Military Press: 5 sets of 10 reps (first 2 sets are warmups, add weight each set as long as form holds up)                                                                                                                                                    A3) Chin ups: 5 sets of 10 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:

B1) DB Split Squat round 1: 15,12,10 round 2: 12,10,8, round 3: 10,8,6 w/iso holds on last set

B2) Inverted Pushup: x10 +1 arm tripod lockout x10 sec each arm at end, same all 3 rounds

B3) Partner barbell curls: round 1,2,3: 10, 8, 6 (pass bar to partner after each series of reps).

Circuit 3: 30 sec rounds (rotate w/3 people) x2-3 rounds

C1) Hanging Leg Raises

C2) Bicycle Crunch

C3) Plank

Conditioning: 3 rounds

Run in place x50 (r&l=1)

Feet kicks x10, Mountain climbers x10, High 5s x10

STRETCH