EXTREME BOOTCAMP-3/9/13-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)    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

1.      Optional: Add front squat

2.      Optional 2: Add Power jerk

b.      5 sets of 3-5 reps with as much weight as appropriate


Circuit 1:

Barbell Complex-(25, 35, 45+)

Alternating Lunges TO Front Thruster TO Bentover Rows: 10 of each for 3 rounds

Circuit 2: Big Tabata (each round is 1 min)

Round 1, 2: Inverted Pushup TO Pullups

Round 3, 4: Inverted Row TO Pushups

Round 5, 6: KB Squat TO KB Swing

Round 7.5,8, 8.5, 9, 9.5,10: Split Squat Hold R, Split Squat Hold L, Squat and Hold

Round 11, 12: Low Plank TO Mountain Climbers

Round 13, 14: Bicycle Crunch TO Jackknifes

Round 15, 16: Burpees TO Burpees

Round 11, 12: Jumping Jacks TO Jumping Jacks



Circuit 3: w/partner

1)      Wheel barrel x 50 feet x 3 rounds (option out w/bear crawl)

2)      Partner piggy back carry x 50 feet x 3 rounds (option out w/lunges)

3)      Broad Jump down & sprint back (50 & 50) x 3 rounds



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