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The Lab Gym’s EXTREME BOOTCAMP-Thursday-Shoulders, Arms, Quads 8/15/13

Warm up: Bootcamp JTLC+ Grand and back
Circuit 1: week 2/3
A1) Barbell Back Squats: 7 sets of 5 reps (first 2-3 sets are warm-ups, add weight each set as long as form holds up)
A2) Standing Barbell Military Press: 7 sets of 5 reps (first 2-3 sets are warm-ups, add weight each set as long as form holds up)                                                                                                                                                    A3) Chin ups: 7 sets of 5 reps (first 2-3 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:

x15, 12, 10, 8, 6 (non-stop)

DB Lunges

DB Thrusters

Jackknifes

Circuit 3: 5 min AMRAP

Box jumps x5

Walking planks x5

Circuit 4:

1 Min max effort (as many reps as possible): bw squats

Rest 30 sec

1 min: chin-ups

Rest 30 sec

1 min: situps

Then:

30 sec holds of: flying superman, Ts, posture hold, low plank, hip bridge.

 

STRETCH!