EXTREME BOOTCAMP-Thursday-Shoulders, Arms, Quads 5/9/13
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:
Pistol squats FBT: 10>1 (-1) Right, then left. Use bench for ROM target and at least focus on eccentric. Also, pvc for help in concentric phase if needed.
Circuit 3: Bench Dips TO BB Curls 20>2 (-2)
Circuit 3: FBT
