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)
