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The Lab Gym’s EXTREME BOOTCAMP -Thursday-Shoulders, Arms, Quads – 2/6/14

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:

DB Thruster TO Jackknifes (10>1, -1) FBT

Circuit 3: 3 rounds FBT

DB Curl Drop Set xf  TO xf  (12s & 8s, 15s & 10s, 20s & 15s, or25s & 20s) TO Overhead Walking Lunges x50ft (w/ 5kg or10kg) TO Bear Crawl x50ft

Conditioning:

Tabata:

Down & Ups w/ rest of run in place

STRETCH!

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