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)



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