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
STRETCH
