2013-03-12_06-42-39_663

EXTREME BOOTCAMP-Thursday-Shoulders, Arms, Quads 4/11/13

Warm up: Bootcamp JTLC+ run to grand & back

Circuit 1:
A1) Barbell Back Squats: 7 sets of 5 reps (first 2 sets are warmups, add weight each set as long as form holds up)
A2) Standing Barbell Military Press: 7 sets of 5 reps (first 2 sets are warmups, add weight each set as long as form holds up)                                                                                                                                                    A3) Chin ups: 7 sets of 5 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: EMOM (Every minute on the minute): 10 total minutes

Min 1,3,5,7,9: BB Thruster (25, 35, 45, 55, 65)

Min 2,4,6,8,10: BB Curls xF TO Diamond Pushups xF (same weights)

 

Circuit 3: FBT
C1) Squat jumps x10, 10, 10, 10, 10 TO

C2) High Knees x50, 40, 30, 20, 10

Circuit 4:

Split Squat Hold x30, 20, 10 (alt right and left legs, perform all 3 rounds) and then:

High Side plank: 10, 10, 10 (alt right and left side non-stop)

STRETCH

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