6-7-08 Boot Camp

6-7-08 Boot Camp




(4 rounds per exercise 60 sec. of work and 20 sec. of rest per exercise)

Exercises:

MB Wall Chest Passes
Sit-Ups
Leg Raises
Sledge Hammers
Tire Jumps
10 yrds. DB Bear Crawls down and back
10 yrds. KB Walking Lunges + Front Shoulder Raises down and Lateral back

Friday 6-6-08 W.O.D.

Fri. 6-6-08

Warm-Up: 3 Rounds 60 sec./exercise

Shoulder Stretches Pole + Front Squat + Overhead Squat + Pole Clean & Jerks

W.O.D.: Practice and Perfect Skills

(Practice 10 reps of Clean & Jerk, then move onto rings (10) & ropes (2-4) for 2 minutes each. Rest 2 minutes and Repeat)

Clean & Jerk + Dips Rings + Ropes

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WED. 6-4-08 W.O.D.

Wed. 6-4-08

Warm-Up: 3 Rounds (10 sec. rest between exercises)

60 sec. Planks + 30 sec. Push Ups + 60 Squats + 60 sec. Cross legged sit ups + 30 Sec. Mountain Climbers + 30 sec. each leg Stationary Lunges

W.O.D.: AMRAP in 20 min.

20 yrd. KB Walking Swings Right (Hand Down/Left Hand Back)
10 Sandbag or Medball Clean & Presses

Tues. 6-2-08 W.O.D.

Tues. 6-3-08

Warm-Up:
5 x 100 yrd. Runs(rest 30 sec. between rounds)
Partner band rows 5 x 60 sec. w/20 sec. rest between rounds)

W.O.D.: 30-20-10 reps of each
Wall Ball + Farmer Carry Overhead 100 yrds. KB + Pull-up or ring rows

Mon.6-2-08 W.O.D.

Mon. 6-2-08

Warm-Up: 3 Rounds: 60 sec. each exercise
Squats + Jump Rope + Push Ups

W.O.D.: Work on proper form and technique

Bench Press(Men 100-185, Women 45-100) +
Deadlift (men 135-200, Women 65-135)

10-9-8-7-6-5-4-3-2-1 reps of each

DarianBarnett A.K.A. "Big D Powerlifting"

AGE 14 Deadlifting 375 lbs.

Kerry Self Bench Pressing 187 lbs.

Powerlifting Women Are HOT!!!

6-1-2008 Rest Day

REST DAY!