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The Lab Gym’s EXTREME BOOTCAMP-Thursday-Shoulders, Arms, Quads 6/27/13

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: Barbell complex

Alternating lunges TO thruster TO bb curls: rounds of 15, 12, 10 (10 second break between rounds)

 

Circuit 3: 10>1 (-1) of each

DB Jumps

Walking planks

1 Sided jackknife

 

Circuit 4: tabata

Push press (45, 55, 65, 75, 95) and mountain climbers

STRETCH!

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