2013-03-09_07-52-20_189

 

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

STRETCH

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