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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.

STRETCH!

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