2013-03-28_06-59-13_681

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

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