2012-12-04_07-03-03_336

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

Conditioning:

Tabata: optional squat and hold rest

Split Squat Jumps for rounds: 1,3,5,7

High knees for rounds: 2,4,6,8

Core: Hanging Leg Raises x10-15 reps w/30 sec rest between

STRETCH!

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