EXTREME BOOTCAMP-Thursday-Shoulders, Arms, Quads 4/18/13

EXTREME BOOTCAMP-Thursday-Shoulders, Arms, Quads 4/18/13

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: (choose version from hardest to easiest) Handstand Pushup>L-Position Pushup/wall>Box L-Position Pushup>Inverted Pushup & on all versions may rest and get more reps or go to lockout…all xF

Min 2,4,6,8,10: (choose version from hardest to easiest) Box Jumpx10>Squat Jumpx15>BW Squat x20

 

Circuit 3: FBT
Tabata (5min): optional rest of high plank or squat and hold

1)      Run in place

2)      High knees

3)      Butt kicks

4)      Split squat jumps

5)      Jumping jacks

6)      Run in place

7)      High knees

8)      Butt kicks

9)      Split squat jumps

10)  Jumping jacks

 

Circuit 4:

Cannonball Crunch: 15, 12, 10

Pausing Bicycle Crunch: 15, 12, 10

Toe Touch: 15, 12, 10

Supermans: x15*3, 12*3, 10*3

STRETCH