EXTREME BOOTCAMP-5/18/13-Saturday

A)    Warm up: Bootcamp JTLC

  1. Barbell warm up: RDL, Press, Squat x5 of each x 3 rounds non-stop
  2. Snatch Position stretches:

                                                  i.      Round 1 (pvc): snatch grip squatting quad stretch, overhead lockout, overhead squat-x10 sec each x 3rounds

                                                ii.      Round 2 (barbell): snatch grip squatting quad stretch, overhead lockout, overhead squat-x10 sec each x 3rounds

B1) Snatch Grip Overhead Squats x3-5 reps for 5 sets

B2) 3 Part Pausing Snatch grip Deadlifts: x3 reps x 5 sets

C)    Snatch practice: w/barbell & technique plates

  1. 3 part pausing-power snatch
  2. 3 part pausing-power snatch TO overhead squat (optional, otherwise power snatch only)
  3. 3 part pausing-full snatch (optional, otherwise power snatch OR power snatch TO overhead squat only)

                                                              i.      3 total sets…

D)    FBT:

100 BW Squats

100 Alt. walking lunges (may count each step as a rep)

50 BW Squats

50 Alt. walking lunges (may count each step as a rep)

100 DU or 300 SU w/jump rope

E)     FBT:

Pushups x100

Inverted rows x100

Bear Crawl 300ft

F)     Run ½ mile TO 50 KB Swings

 

 

STRETCH!

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