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The Lab Gym’s EXTREME BOOTCAMP-Thursday-Shoulders, Arms, Quads 8/1/13

Warm up: Bootcamp JTLC+ Grand and back
Circuit 1: week 3/3
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: 3 rounds

BB Alternating lunges: x10 each round

TO Back Squat Thruster: x20, 15, 10

TO Core: jackknife, bicycle crunch, pause crunch, superman: 15, 12, 10

Circuit 3:

Rounds of 30 sec per exercise, non-stop = 9 minutes

1)      Box Jumps (30 sec)  then diamond pushups (30s) for 3 rounds = 3 min

2)      Split squat jumps (30 sec)  then burpees (30s) for 3 rounds = 3 min

3)      High knees (30 sec) then walking planks (30s) for 3 rounds = 3 min

 

STRETCH!

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