EXTREME BOOTCAMP-4/27/13-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) 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, warm up 2: x5 w/pvc or appropriate barbell, warm up 3 x5 w/pvc or appropriate barbell that will be sued for OH Squat workout.
b. Work sets: With established pvc or barbell. Then, work sets of 5 sets of 3-5 reps (add weight each set IF you have earned it.
C) Hang Snatch:
a. Round 1 w/pvc:
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/barbell
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. 5 sets of 3-5 reps with as much weight as appropriate
Circuit 1:
‘Fran’ and modified versions: FBT and rounds of 21-15-9
Thruster (95, 75, 65, 55, 45, 35, 25 or DBs at ears)
TO
Pullups (kip, regular, banded, or inverted barbell rows)
Circuit 2: FBT
Pushup xF
100 meter bear crawl
1 mile run
Susan Sauer DL (KB) x50
Down & Ups x50
STRETCH!
