EXTREME BOOTCAMP-5/4/13-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

B)    Snatch practice: w/barbell & technique plates

  1. 3 part pausing-snatch deadlift
  2. 3 part pausing-snatch pull
  3. 3 part pausing-snatch high pull
  4. 3 part pausing-muscle snatch
  5. 3 part pausing-power snatch
  6. 3 part pausing-power snatch TO overhead squat (optional, otherwise power snatch only)
  7. 3 part pausing-full snatch (optional, otherwise power snatch OR power snatch TO overhead squat only)

                                                  i.      3 total sets…

C)    Long tabata:

Min 1&2 (alternate): Med ball clean & press & mountain climbers

Min 3&4 (alternate):  Barbell deadlift (~1/2 bw) & side to side jumps (over barbell)

Min 5&6 (alternate):  Honest pushups & bicycle crunch

Min 7&8 (alternate):  Inverted pushups & Jackknifes

Min 9&10 (alternate):  Grass pull deadlifts & Cannonball crunch

Min 11&12 (alternate):  High knees & jumping jacks (opt squat and hold rest)

Min 13&14 (alternate): Cross country skiers & high 5s (opt: high plank rest)

Min 15&16 (alternate):  Feet kicks& renegade rows w/pushup optional (opt high plank rest)

D)    AMRAP per round, 5 rounds: 1-60 sec on, 30 off, 2-60 on, 45 off, 3-60 on, 60 off, 4-60 on, 60 off, 5-60 on, 60 off

  1. Burpees x5
  2. Box jumps x5

E)     FBT: 3 rounds

  1. V-Situps 20, 15, 10
  2. Wall Ball 40, 30, 20
  3. Jump rope  80, 60, 40

 

 

STRETCH!

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