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The Lab Gym’s EXTREME BOOTCAMP-Thursday-Shoulders, Arms, Quads 8/22/13

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

EMOM 10 minutes

3 HSPU (or x6 L-Position inverted, inverted, etc)

10 Box jumps

Circuit 3:

High knees 50 40 30 20 10

BW squats 25 20 15 10 5

Plyo pushups 10 10 10 10 10

Circuit 4:

Tabata-

Chin-ups

Dips

 

STRETCH!

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