EXTREME BOOTCAMP-Saturday 2/9/13
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.
B) Front Squats (all reps have 4 sec eccentric): (warm up-1: with pvc & Frankenstein grip x5, 2: pvc with grip of choice: clean grip, arms crossed, or frankenstein 3: barbell with Frankenstein grip 4: barbell with grip of choice: clean grip, arms crossed, or frankenstein). Then, work sets of 5 sets of 5 reps
C) Hang Cleans:
a. Barbell
i. Down & Up x5
ii. Down & Up w/high Elbows x5
iii. Hang Clean x5
b. 5 sets of 3-5 reps with as much weight as appropriate
D) Barbell Complex: Bradford Press TO Barbell Lunges TO Back Squat-non-stop rounds of 10, 8, 6 reps of each (barbell stays in hands for the whole set) (l: 15-25, m: 25, mh: 35, h:45, vh: 55+)
E) AMRAP in 7 min: Wall ball x10 to Down & Ups x10
F) L-Sit on pull-up bar TO Box Jumps (30 sec rounds of each for 5 min)
G) High 5s x10 TO Side Planks x15s TO Feet Kicks x10 TO Mountain Climbers x10 TO Flying Superman x30s TO Flying Jackknife x30s for 3 rounds
H) Squat & hold TO front plank x60 each, 45 each, 30 each with no rest
I) 3 Big Lap TO 10 sit-ups (level 1: V-position sit-up level 2: sit-up to Med ball overhead reach)
J) STRETCH
