2011-07-02_07-54-08_623

 

EXTREME BOOTCAMP-Saturday 2/2/13

JTLC + ‘50s’ (FBT bw squats, pushups, jumping jacks)

A)    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

 

B)    Hang Cleans:

a.       PVC

                                                  i.      Down & Up x5

                                                ii.      Down & Up w/high Elbows x5

                                              iii.      Hang Clean x5

b.      Barbell

                                                  i.      Down & Up x5

                                                ii.      Down & Up w/high Elbows x5

                                              iii.      Hang Clean x5

c.       5 sets of 3-5 reps with as much weight as appropriate

 

C)    Circuit 1: 3 rounds of (non-stop): Plyo pushup x5>pushup x5>walking planks x5>pushup negatives w/worm up x5*E8 TO Squats Jumps x10>Speed Squats x10>Slow negatives x8*E8>Squat and Hod x30sec

 

D)    Circuit 2: FBT- Burpees 10>1 (-1) TO Jumping Jacks x15 each round

 

E)     Circuit 3: Leg lift plank (r&l=1) TO high 5s (r&l=1): 10>1 (-1) FBT

 

F)     Circuit 4:  5 rounds FBT-Spiderman crawl x5, Surrenders (pvc overhead optional), pvc overhead squats x10

 

G)    Circuit 5:  jackknife x15, bicycle crunch x15, pause crunch x10*3, knee roll x15, oblique crunch x10, 1 sided jackknife x8, p[pausing bicycle crunch x8*3, pause crunches of: 5*5, 3*10, 1*3, 2 sided crunch x10, speed cannonball crunch x20, supermans x5*3, alt supermans x5*3, flying superman x30 sec, low plank x15, side plank x15, side plank x15, low plank x 15, low plank x15, side plank x15, side plank x15, low plank x 15

 

H)    Conditioning: 10 sprints at 50 feet with 15-20 sec rest

 

I)       STRETCH