EXTREME BOOTCAMP-Thursday-3/14/13-Shoulders, Arms, Quads

EXTREME BOOTCAMP-Thursday-3/14/13-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: 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) Step-ups w/DBs (5-10, 10-15, 15-20, 25+): x15,15,15, 4^{th set}: 30 sec hold R, then L w/DBs

B2) Inveretd pushsups: x15,15,15 (if hit failure bw lockout/hold), 4^{th set}: 30 sec hold

Circuit 3:

BB Curls w/8 sec ecc (negatives): 10, 8, 6, 4^th set: 3 reps with one each of: 30 sec ecc, 20 sec ecc, 10 sec ecc)

Diamond Pushups w/8 sec ecc (negatives): 10, 8, 6, 4^th set: 3 reps with one each of: 30 sec ecc, 20 sec ecc, 10 sec ecc)

Circuit 4: FBT

High Knees: 50,40,30,20,10

Down & Ups: 50,40,30,20,10

STRETCH!