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
