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
