2013-03-12_06-58-08_728

 

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

500 Jump ropes OR 5 min for max reps

STRETCH

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