EXTREME BOOTCAMP-3/16/13-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. THEN: 10 big laps.
B) Overhead Squats (all reps have 4 sec eccentric): *crate and risers for depth gauge if needed
a. Warm up-1: with pvc x5/establish snatch grip, warm up 2: x5 w/pvc or appropriate barbell, warm up 3 x5 w/pvc or appropriate barbell that will be sued for OH Squat workout.
b. Work sets: With established pvc or barbell. Then, work sets of 5 sets of 3-5 reps (add weight each set IF you have earned it.
C) Hang Snatch:
a. Barbell/pvc
i. Down & Up x5
ii. Down & Up w/high Elbows x5
iii. Hang Snatch x5
1. Optional: Add OH squat
2. Optional 2: Add full snatch (still from hang)
b. 5 sets of 3-5 reps with as much weight as appropriate
Circuit 1: FBT(thruster-5-10, 10-15, 15-20, 20-25, 25+)
DB Thruster TO Mountain Climbers 20>2 (-2)
Circuit 2: 10 rounds FBT
Pullups x3-women x5 men TO Down & Ups x5
Circuit 4: 50 feet each
Crawl TO Lunge TO Broad Jumps x 3 rounds
Circuit 5: tabata
1,3,5,7: Power Pushups
2,4,6,8: Squat Jumps
Circuit 6: Large ISO Hold Circuit
1) PVC OH Squat x30s
2) High Plank x30s
3) High Side Plank-R x15s
4) High Side Plank-L x15s
5) Low Front Plank x30s
6) Low Side Plank-R x15s
7) Low Side Plank-L x15s
8) Hip Bridge-2 leg x15s
9) Hip Bridge-1 leg-R x15s
10) Hip Bridge-1 leg-L x15s
11) Hip Bridge-2 leg x15s
12) Split Squat-R x30s
13) Split Squat-L x30s
14) Flying 1 Leg RDL-R x30s
15) Flying 1 Leg RDL-L x30s
16) Squat & Hold x30s
17) Hand Stand or inverted pushup pos. x30s
18) L-Sit hang x30s
19) Pullup hang x30s
20) Iron Cross x30s
21) Table Maker x30s
22) Flying Posture hold x30s
Circuit 7: 5 min time cap
Jumping jacks 100>10 (-10)
Walking Planks: 10>1 (-1)
STRETCH!
