EXTREME BOOTCAMP-2/16/13-Saturday
A) Warm up: Bootcamp JTLC: (all for 10 seconds all in place) half speed, 3/4 speed, full speed, high knees, butt kicks, criss cross jumps, cross country skiers, mountain climbers, spiderman crawls, pushups x5, burpees x10, full speed sprint x30s.
B) Front Squats (all reps have 4 sec eccentric): (warm up-1: with pvc & Frankenstein grip x5, 2: pvc with grip of choice: clean grip, arms crossed, or frankenstein 3: barbell with Frankenstein grip 4: barbell with grip of choice: clean grip, arms crossed, or frankenstein). Then, work sets of 5 sets of 5 reps
C) Hang Cleans:
a. Barbell
i. Down & Up x5
ii. Down & Up w/high Elbows x5
iii. Hang Clean x5
1. Optional: Add front squat
2. Optional 2: Add Power jerk
b. 5 sets of 3-5 reps with as much weight as appropriate
Circuit 1:
Burpees TO 50 ft sprints: 10>1 of each
Circuit 2:
Big Partner Exercise Circuit. Will perform each exercise for 30 seconds with partner and then rotate to the next w/ a 10 second count.
1) Tire flip
2) Prowler push
3) Partner Hand Holding Squats
4) Med ball pass: 5 chest pass to 5 overhead pass, repeat
5) Med ball pass: 5 side to side pass TO over-under pass
6) Human DL (other is high plank)
7) Switch: Human High Plank (other is deadlifter)
8) Tug of war (or pushups)
9) Box Jump (alternate jumps w/partner)
10) Pullups (assisted by partner)
11) Switch: Pullups (assisted by partner)
Circuit 3: 3 Rounds
Jumping Jacks 50, 40, 30
High Knees 50, 40, 30
Butt kicks 50, 40, 30
Mountain Climbers 25, 20, 15
Feet kicks 25, 20, 15
High 5s 25, 20, 15
Sprints 50, 40, 30
STRETCH
