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EXTREME BOOTCAMP-Thursday-Shoulders, Arms, Quads 1/24/13

Warm up: Bootcamp JTLC: (all for 10 seconds all in place) half speed, 3/4 speed, full speed, high knees, butt kicks, criss cross jumps, cross country skiers, mountain climbers, spiderman crawls, pushups x5, burpees x10, full speed sprint x30s.

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:

Tabata for 6 minutes of:

B1) BB Thruster (L: pvc M: 25 MH: 35 H:45  VH: 45+)

B2) BB Curls (same weights as above)

Circuit 3: 2-3 rounds

C1) Split stance right hold for 30 sec: set 1: w/pvc or barbell (25-45) on back set 2: pvc or barbell on back or overhead

C2) Split stance left hold for 30 sec: set 1: w/pvc or barbell (25-45) on back set 2: pvc or barbell on back or overhead

C3) Squat and hold for 30 sec: set 1: w/pvc or barbell (25-45) on back set 2: pvc or barbell on back or overhead

C4) High Side Plank Right w/optional DB x30 sec

C5)  High Side Plank Left w/optional DB x30 sec

C6) High Plank x 30 sec

Circuit 4:

50 Feet

Forward walking lunge, at 50 feet reverse lunge back: x2-3 rounds

STRETCH!