EXTREME BOOTCAMP-3/30/13-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)    A1) Front Squats (all reps have 4 sec eccentric): with pvc OR appropriate barbell

a.       Warm up-1: Frankenstein grip x5

b.      Warm up 2: Arms crossed x5

c.       Warm up 3: Clean grip if possible OR Arms crossed/Frankenstein x5

d.      Work sets: 3 sets of 3-5 reps (add weight each set IF you have earned it.

C)    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)

b.      Warm up 2: x5 w/pvc or appropriate barbell

c.       Work sets (With established pvc or barbell): 3 sets of 3-5 reps (add weight each set IF you have earned it.

D)    Hang Snatch:

a.       Round 1 w/pvc & no rest between each sequence:

                                                  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.      Round 2 w/appropriate barbell & REST between each sequence:

                                                  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)

c.       Work sets: 5 minutes of practice with 1-5 rep sets

Circuit 1: FBT 10>1, -1 on all

Burpees 10>1, -1

Mountain Climbers

Spiderman Crawls

Circuit 2: Outside

50 Susan Sauer Deadlifts/KB Deadlifts TO 50 Yard Sprint TO 25 Pushups OR 50 Jumping Jacks

40 Susan Sauer Deadlifts/KB Deadlifts TO 50 Yard Sprint TO 20 Pushups OR 40 Jumping Jacks

 

30 Susan Sauer Deadlifts/KB Deadlifts TO 50 Yard Sprint TO 15 Pushups OR 30 Jumping Jacks

20 Susan Sauer Deadlifts/KB Deadlifts TO 50 Yard Sprint TO 10 Pushups OR 20 Jumping Jacks

10 Susan Sauer Deadlifts/KB Deadlifts TO 50 Yard Sprint TO 5 Pushups OR 10 Jumping Jacks

Circuit 3: Start a clock, every minute on the minute (EMOM): 5 total minutes

Jackknifes x15 TO KB Swings x15

 

STRETCH

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