2011-11-15_06-16-37_178

 

EXTREME BOOTCAMP-2/28/13-Thursday-Shoulders, Arms, Quads

Warm up: Bootcamp JTLC: Form runs at 50 feet:1 round each of: half speed, 3/4 speed, full speed, high knees, butt kicks, bounds, bunny hops, broad jumps, walking lunges, full speed sprint (x 3 rounds).

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: 3 Rounds

B1) BW-Split squat jump x10 TO Split Squat x10 TO Squat Jump x10 TO Squat x10 TO Squat and hold x30s

B2) Barbell 21 Curls (~25,35,45+)

B3) Shoulder Fly Complex (posterior, anterior, lateral fly) x7,7,7 each round (dbs, plates, or cables)

 

Circuit 3: with partner (3 rounds, each has a progression, if unable to progress stick w/round 1 option)

C1) Human Leg Press: x10, x10 & 10 w/ 1 leg, x10, 10, 10 (1 leg, 1eg, 2 leg)

C2) Human Handstand: x10-30 sec hold, walking handstand x10 (r/l=1), assisted handstand pushup.

Circuit 4:FBT

High Knees x50

Down & Ups x15

Bicycle Crunch x20

Mountain Climbers x25

Jackknifes x15

Feetkicks x15

High 5s x15

High side Plank x15s (r/l)

High/low plank x30s

Flying Superman x30s

STRETCH!

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