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The Lab Gym’s EXTREME BOOTCAMP-Thursday-Shoulders, Arms, Quads 9/5/13

Warm up: Bootcamp JTLC+ Grand and back
Circuit 1: week 2/3
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

Front rack lunges x5 on each leg TO 10 Push Press TO 10 Jackknifes

Circuit 3:

Tabata: 4 rounds

Split squat jumps

Barbell curls

Pushups

 

STRETCH!

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