2013-03-21_06-50-27_12

EXTREME BOOTCAMP-Thursday-Shoulders, Arms, Quads 3/28/13

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:

1 Arm KB/DB Contralateral Pendulum Lunge: x5,5,5,4,4,3,3 (on each side)

Circuit 3:

C1) Bench dips TO Diamond Pushup Negatives: x15 & 8, x15&7, x10 &6

C2) Wall DB Curls: x15, 12, 10

Conditioning: FBT  x40, 30, 20, 10

Wall Ball

Bicycle Crunch

Feet Kicks

STRETCH

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