The Lab Gym’s EXTREME BOOTCAMP-Thursday-Shoulders, Arms, Quads 6/20/13
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
Box Jumps TO Dips: 20>2 (-2)
Circuit 3: Iso hold circuit:
Split stance R/L: 30s
Squat and hold w/handcuffs: 30s
High plank: 30s
Side plank w/leg lift R/L: 15s
Cliff hanger: 30s
Flying superman: 30s
Flying jackknife: 30s
Hand stand: 30s
Pullup hang: 30s
STRETCH
