EXTREME BOOTCAMP-Thursday-Shoulders, Arms, Quads 2/7/13
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: FBT
B1) Medicine ball clean & press x20>2 (-2)
B2) Mountain climbers x20.2 (-2)
Circuit 3:
Partner assisted heavy eccentric barbell curls (l: 35, m:45, mh: 55, h:65, vh:75+)
The lifter gets assistance from partner to lift the barbell to the shoulders, the lifter lowers under control for an 8 count for each rep. Then, switch.
Sets of :10, 8, 6
