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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!

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