2013-04-02_07-00-35_454

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

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:

EMOM for 10 minutes

Box jumps x8

Dips x16

 

Circuit 3: Partner Curls (25, 35, 45, 45+)

4 Rounds to failure and partner gives up to 3 forced reps per round on concentric

Conditioning:

25-20-15-10

Mountain Climbers

High 5s

Feet kicks

Down & Ups

STRETCH

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