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
F) STRETCH
