EXTREME BOOTCAMP-4/6/13-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 Snatch 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 Snatch 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: 3 rounds FBT

Burpees x10

Jumping jacks x20

Walking Planks x10

Bicycle Crunch x20

Cross country skiers x20

Cannonball crunch x20

Circuit 2:

Turkish Get-ups: 5,4,3,2,1 (5 right, 5 left, etc)

Circuit 3: outside w/tires and 50 ft course (divided into halves of 25)

1)      Tire flip x 3 rounds

2)      Tire flip burpee x 3 rounds (as relay race, 4 person teams)

3)      Tire farmers carry x 3 rounds (stand in middle  of tire) (as relay race, 4 person teams)

4)      Tire partner farmers carry x 3 rounds (one on each side) (as relay race, 4 person teams)

5)      Circuit of: tire deadlifts x10, in and out jumps x10, partner chest passes x10 and repeat for 3 rounds. (as relay race, 4 person teams).  2 People hit the first exercise then rotate and so on…

 

 

 

STRETCH

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