EXTREME BOOTCAMP-4/13/13-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: 5 sets of 3-5 reps (add weight each set IF you have earned it.
C) Hang Clean:
a. Round 1 w/pvc & no rest between each sequence:
i. Down & Up x5
ii. Down & Up w/high Elbows x5
iii. Hang Clean x5
1. Optional: Add front squat AFTER power clean
2. Optional 2: Add full clean (still from hang, no pause fork power clean to squat, go into full clean)
3. Optional: add power jerk
b. Round 2 w/appropriate barbell & REST between each sequence:
i. Down & Up x5
ii. Down & Up w/high Elbows x5
iii. Hang Clean x5
1. Optional: Add front squat AFTER power clean
2. Optional 2: Add full clean (still from hang, no pause fork power clean to squat, go into full clean)
3. Optional: add power jerk
c. Work sets: 5 minutes of practice with 1-5 rep sets
Circuit 1: Rounds of 15, 12, 9, 6, 3 FBT
Hand Clean & Power Jerk (barbell 25, 35, 45, 55, 65+ or medball)
TO
Jackknifes
Circuit 2: FBT
Jump Rope or Jumping Jacks x50,40, 30, 20, 10
TO
Bicycle Crunch or Pushups x25, 20, 15, 10, 5
Circuit 3: 50 ft course (divided into halves of 25)
Walking Lunges x50 ft TO Bear Crawls x50 ft
Circuit 4: 5 rounds of 30 sec in each position
Hand stand (may do hand stand pushups if possible)
TO
Wallsit
STRETCH
