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
