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
b. 5 sets of 3-5 reps with as much weight as appropriate
D) FBT: Down & Ups with: Down, TO feet kick, TO high 5, and up = 1 rep. 25 reps FBT
E) FBT: Burpee Sprint Combo: 10 Burpees TO 100ft sprint, 9 Burpees TO 100ft sprint…down to 1 Burpee TO 100ft sprint.
F) On the clock (5 minutes, every 30 seconds)(Every 30 seconds perform the exercise. Your rest period is however much time is left in the 30 second clock until the next 30 second time frame starts.): 5 pushups TO 5 mountain climbers.
G) On the clock (5 minutes, every 30 seconds)(Every 30 seconds perform the exercise. Your rest period is however much time is left in the 30 second clock until the next 30 second time frame starts.): 5 Spiderman Crawls TO BW Squat w/each rep
H) On the clock (5 minutes, every 30 seconds)(Every 30 seconds perform the exercise. Your rest period is however much time is left in the 30 second clock until the next 30 second time frame starts.): Each round add 1 rep, starting at 5 reps. Continue as long as you can until you can longer successfully perform rounds. DB Thruster (10,15,20,25,25+)
I) Banded Partner Sprints: 50ft x5
J) Banded Bear Partner Bear Crawls: 50ft x5
K) Tabata: KB Swings w/rest of SS Deadlift start position static holds.
L) STRETCH
