EXTREME BOOTCAMP-Saturday 2/16/13

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)    Big Group Circuits: will work with a partner.  30 seconds of work for person 1, while person 2 rests.  2 rounds at each station (so 2 minutes at each station and then group rotates).  After 1 complete rotation of all stations perform 1 more bonus round (total of 3 times at each exercise).

a.       Prowler

b.      Rope sprint to drag

c.       Tire

d.      Bear crawl

e.       Rower

f.       Farmers carry

g.      Burpees

h.      KB Swings

E)     2 minute squat and hold



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