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The Lab Gym’s EXTREME BOOTCAMP-Thursday-Shoulders, Arms, Quads 8/29/13

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

5 rounds FBT

Inverted pushup x10, walking lunges x50 ft, box jumps x10, bear crawl x50ft

Circuit 3:

BW Squats: 10>1 (-1)

High Knees: 20>2 (-2)

Circuit 4:

3 rounds

Hanging leg raises x10

CB Crunch x20

Plank x30s

 

STRETCH!