2011-11-12_07-48-06_108

EXTREME BOOTCAMP-Thursday-Shoulders, Arms, Quads 2/14/13

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: FBT

B1) Pistol (regular or to elevated bench, or down w/1 leg and up with 2 legs) x10, 10, 10

B2) Bench dips: x10 + 10- sec lockout at the end of the set

30 sec break and right into

Circuit 3: non-stop

C1) 2 Arm bent over triceps kickbacks: 10*3, 8*3, 6*3

C2) 2 Arm (non alternating) Hammer curls: 10, 8, 6

Rest 15 seconds

Repeat the same round

60 second break

Circuit 4: non-stop (2-3 rounds)

D1) Handstand: 30s

D2) Wall sit: 60s

Conditioning: AMRAP for 5 min

Jump Rope OR Jumping Jack x50 TO

Bicycle crunch x25

STRETCH!