The Lab Gym’s EXTREME BOOTCAMP-Thursday-Shoulders, Arms, Quads 7/18/13
Warm up: Bootcamp JTLC+ 2 min drill (15 sec each/alt): high knees to down and ups.
Circuit 1:
A1) Barbell Back Squats: 5 sets of 10 reps (first 2 sets are warm-ups, add weight each set as long as form holds up)
A2) Standing Barbell Military Press: 5 sets of 10 reps (first 2 sets are warm-ups, add weight each set as long as form holds up) A3) Chin ups: 5 sets of 10 reps (first 2 sets are warm-ups, 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:
Cable circuit: 3 rounds
1) Split stance shoulder fly: 8R, 8L
2) Split stance shoulder press: 8R, 8L
3) Cable curls: 10
4) Cable kickbacks: x10*3
5) Squat TO Press/thruster: x10
6) Cannonball crunch, 1 sided jackknife, toe touches x10 of each
Circuit 3:
Wall walk x 3 to wall sit for 30 sec
Conditioning:
Partner banded sprint to grand (~1/4 mile). Switch partners every ¼ of the disctance. Run back.
