2013-03-28_06-48-04_168

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

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: 15-30 sec rest between rounds

B1) DB See-Saw Press: round 1: 10, 8, 6, round 2: 10, 8, round 3: regular press or push press: x15

B2) DB Alt. Lunges round 1: 10, 8, 6, round 2: 10, 8, round 3: split squats: x15

Circuit 3:

C1) Overhead DB Tricep Extensions TO Cable Kickbacks: 15 &15*3, 12&12*3, 10&10*3

C2) BB Curls w/8 sec eccentric/negatives: 10, 10, 10

Conditioning: AMRAP for 6 minutes

2 Big laps TO 15 cannonball crunch TO 15 BW Squats

STRETCH