IMG_1804

The Lab Gym’s EXTREME BOOTCAMP- Thursday- Shoulders, Arms, Quads – 3/20/14

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