The Lab Gym’s EXTREME BOOTCAMP – Thursday-Shoulders, Arms, Quads-2/13/14
Warm up: Bootcamp JTLC: (all for 10 seconds all in place) half speed, 3/4 speed, full speed, high knees, butt kicks, crisscross 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: 1 min rounds x 3rounds
B1) Wall Ball
B2) Walking Planks
B3) Box Jumps
B4) Push Press
B5) High Knees
B6) 1 Min Rest
Core: + weights ~3-10lbs
C1) 2 Sided Crunch x10-15
C2) Pausing Bicycle Crunch x8-10*3
C3) Toe Touch x10-15
C4) Supermans x10*3
STRETCH!
