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
