R9D31&32 – Bootcamp Weights Plus Finally A Gap Day Workout (Plyocide)

<– Plyocide depth charge alternate, step up then step into tuck jump.

Bootcamp this week was poorly attended but nevertheless it was a tough one using 35lb plates in addition to the 8lb med balls. This was only the second time the participants had been able to move heavy weight around and I think it went well. This is what was involved:

Spin row warm up

20 air squats
20 step switch
10 each lunge up switch
20 each weighted calf raise
10 each lunge back leg up
pullups

add med ball

20 air squats
20 step switch
10 each lunge up switch
20 each weighted calf raise
10 each lunge back leg up
pullups

add plate

20 air squats
20 step switch
10 each lunge up switch
20 each weighted calf raise
10 each lunge back leg up
pullups

Abs – 25-15-10 free-med-plate

in and out
bicycles
full situp
russian twist

Shoulder 15 with med ball

halos
weighted box dip
upright row
box dip left leg up
shoulder front fly
box dip right leg up

Shoulder 10 with plate

halos
weighted box dip
upright row
weighted box dip
shoulder front fly
weighted box dip

Abs – 25-15-10 free-med-plate

in and out
bicycles
full situp
russian twist

Bonus Round

Pushups with plate on back – Mostly failed
Squat half bounce 20 with mb
Squat half bounce 10 with plate

It seems like a lot, but it went pretty fast. We did go overtime but only because we had to wait for the ladies to arrive in the snow.

Last night I decided to be good to my word for the week and try not to take off the day between my bootcamp classes which will make today the third workout in a row of fairly high intensity. I did plyocide last night and the one thing that came out of it was my realization that you don’t need a plyo box to do the depth charge move.

Tony has you step up onto a plyo box, jump down and explode up into a straight jump. Since I have 8 foot ceilings and no plyo box (even if I did I wouldn’t be able to use in inside) I have to modify this and I have found a perfect replacement. Instead of skipping the move completely, if you start on your knees you can step up to standing (alternating each leg) and it’s just like you are stepping up onto a box, then I perform a tuck jump just to stick it to Tony and his straight jumps. It’s a little harder, takes some balance but it’s a great substitution.



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This entry was posted on Wednesday, February 1st, 2012 at 9:03 AM and is filed under Crossfit WOD Type Workouts, DVD Days P90X to Tapout XT, Gymnastics / Bootcamp. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.

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