EXTREME BOOTCAMP-Thursday-Shoulders, Arms, Quads 5/16/13
Warm up: Bootcamp JTLC+ run to grand & back
Circuit 1:
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: 3 Rounds-alternate
1) Walking OH Lunges w/plate (10, 25, 35, 45lb) x100ft
2) Barbell Curls: x25, 20, 15
Circuit 3:
1) Lateral Lunges x10>1, -1
2) Mountain climbers x20>2, -2
3) Pushups x10>1, -1
4) Jackknifes x10>1, -1
