2013-03-19_06-42-25_445

EXTREME BOOTCAMP-Thursday-Shoulders, Arms, Quads 4/25/13

Warm up: Bootcamp JTLC+ run to grand & back

Circuit 1:
A1) Barbell Back Squats: 7 sets of 3 reps (first 2 sets are warmups, add weight each set as long as form holds up)
A2) Standing Barbell Military Press: 7 sets of 3 reps (first 2 sets are warmups, add weight each set as long as form holds up)                                                                                                                                                    A3) Chin ups: 7 sets of 3 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: Bench Dips or dips xF (optional weighted, feet straight or bent) TO Barbell Curls xF(25,35,45,55,65)

Min 2,4,6,8,10: BW or DB Split Squats (optional rear foot elevated) x15&15

 

Circuit 3: 3 Min AMRAP

High Knees x15

Jumping Jacks x15

 

Circuit 4:

Jackknifes w/8 sec ecc x10, 8, 6

TO

Toe touch x15, 12, 12

TO

Flying Supermans x30s, 20s, 10s

STRETCH