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The Lab Gym’s EXTREME BOOTCAMP-Thursday-Shoulders, Arms, Quads 6/13/13

Warm up: Bootcamp JTLC+ run to grand & back
Circuit 1:
A1) Barbell Back Squats: 7 sets of 5 reps (first 3 sets are warmups, add weight each set as long as form holds up)
A2) Standing Barbell Military Press: 7 sets of 5 reps (first 3 sets are warmups, add weight each set as long as form holds up)    A3) Chin ups: 7 sets of 5 reps (first 3 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: FBT

A1) 1 Arm Pushup Negatives (8 count): 5,4,3,2,1 (can do all R, then L, or alternate each rep)

A2) Split Squat Jumps: 25, 20, 15, 10, 5

Circuit 2:

B1) Overhead barbell lunges: 10, 8, 6

B2) Barbell bicep curl 8 sec negatives: 10, 8, 6

Circuit 3:

Tabata: optional squat and hold rest

1, 5: Run in place

2, 6: High knees

3, 7: Butt kicks

4, 8: Jumping jacks

STRETCH

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