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The Lab Gym’s EXTREME BOOTCAMP – Thursday -Shoulders, Arms, Quads 1/30/14

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: 5 sets of 10 reps (first 2 sets are warmups, add weight each set as long as form holds up)
A2) Standing Barbell Military Press: 5 sets of 10 reps (first 2 sets are warmups, add weight each set as long as form holds up)                                                                                                                                                    A3) Chin ups: 5 sets of 10 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:

B1) Split Squats x10&10

B2) Dips x15-20 +10 sec lockout on last  rep

B3) Hammer Curls (shoulders against wall)

B4) Cable Shoulder Fly x10 TO Tricep Kickbacks x10*3 TO Bicep Curl Negatives x5-f*E8

Circuit 3: 3 rounds

C1) High Knees w/hands on wall x15-30s

C2) Handstand x15-30s

C3) Wall Sit x30s

Core:

Hanging leg raises x10-15 x 3 sets

Weighted Planks x 30 s x 3 sets

STRETCH!

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