2012-08-04_07-32-45_138

EXTREME BOOTCAMP: Thursday-Shoulders, Arms, Quads, Etc 1/31/31

Warm up: Bootcamp JTLC: (all for 10 seconds all in place) half speed, 3/4 speed, full speed, high knees, butt kicks, criss cross jumps, cross country skiers, mountain climbers, spiderman crawls, pushups x5, burpees x10, full speed sprint x30s.

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: 3 Rounds (l: 5-10, m: 10-15, mh: 15-20, h:25, vh: 25+)

B1) Alternating DB Thruster x10 (1 on each side = 1 rep)

B2) Vertical Jumps x10

Circuit 3:

C1) Barbell Curl Drop Set (2 bars): xF TO F (l: 35&15, m: 35&25, mh: 45&35, h: 55&45, vh: 65&45+)

C2) Overhead Walking Lunges w/plate (l: 2.5kg, m: 5kg, mh+:10kg+)

Tabata: Optional rest of jog in place

1)      Mountain Climber

2)      Walking planks

3)      Down & Ups

4)      Cross country skiers

5)      Bicycle Crunch

6)      Squat jumps

7)      Pushups

8)      Jumping Jacks

STRETCH!

 

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