The Lab Gym’s EXTREME BOOTCAMP- Thursday- Shoulders, Arms, Quads – 3/13/14
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: 7 sets of 5 reps (first 2 sets are warmups, add weight each set as long as form holds up)
A2) Standing Barbell Military Press: 7 sets of 5 reps (first 2 sets are warmups, add weight each set as long as form holds up) A3) Chin ups: 7 sets of 5 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:
See saw press x10
alt lunges x10
Hammer x10
m climbers x10-15
Circuit 3:10 min cap
50,40,30
High Knees
wall ball
cb crunch
bb curls: 25/35/45
Core: flying superman to plamk
Hlr
2 Position Weighted Plank (shoulders/low back/butt) x30s x 3 sets
