2013-03-30_07-37-28_98

EXTREME BOOTCAMP-Thursday-Shoulders, Arms, Quads 5/30/13

Warm up: Bootcamp JTLC+ run to grand & back
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:

Step-ups TO bench dips: 40, 30, 20, 10

Circuit 3: 3 rounds

Bradford thruster x15 TO reverse curl x10-f TO BB curl x10-f

Conditioning:

Tabata:

Squat jumps & Split squat jumps

STRETCH

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