2013-01-08_06-38-23_950

EXTREME BOOTCAMP-3/7/13-Thursday-Shoulders, Arms, Quads

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: 3 Rounds

B1) Overhead Alternating Lunges TO Overhead Squats (pvc>15>25>35>45+): x10 &15, x10 &15, x10 &15

B2) Barbell Curl & Cable Drop Sets (start w/bar & cable in hand, will drop cable after first part for the drop set) (15>25>35>45+):: x10 & F, x8-F & F, x8-F &f

 

Circuit 3: FBT

C1) Surrenders: 10>1 (-10)

C2) Walking Planks: 10>1 (-10)

C3) Box Jumps: 10>1 (-10)

Core: x2-3 rounds

D1) Cannonball Crunch x15

D2) Bicycle Crunch x15

D3) Toe Touch x15

D4) Supermans x15*3

STRETCH!