R9D48 – Bootcamp 2.10.2 Weights Plus More Distractions

Yes I am as old as dirt. I’m happy that I don’t look it. Try to keep up!

Last night was weights Bootcamp, I had set up a couple of Olympic bars with 35’s in the hope that I could encourage some of the class to try some heavier lifting but I think it may have been over reaching a little. Next time we will try with some 10’s and not bite off more than they can chew! It was a bit of an odd class, we didn’t do pullups since we have done a lot of that lately and also no abs since we fried them on Monday so it was a little bit of legs and then some heavy arm and shoulder work.

Tonight I am off to Burlington Gymnastics to learn how to set up the ProScore system and that probably means no workout. For tomorrow we have a wedding during the day and then I am off to Burlington again to stay overnight to be ready for the Burlington Meet on Sunday where I will be learning how to work the ProScore system during the competition. It’s a busy weekend so workout time will be at a premium. However…. I am in a hotel Saturday evening which means a decent gym area hopefully, or I can do RKC in my room which I am a big fan of doing while on the road. I need to rack up a minimum of 3 workouts before Sunday night and so maybe taking P90X2 and my laptop to the hotel is a good idea. If I can work out at work today that would be a bonus, not sure how tight my time will be today but that would put me ahead of the curve a little. I am not sure if you can tell but I have some heavy guilt from the easy workout schedule I have been on the last 2 weeks. I am not where I want to be with the P90X2 workouts and even though the success of the bootcamp workouts is good, it’s not really enough to keep my Firstbeat Athlete Coach off my butt.

The whole bootcamp thing looked like this:

D20 2.10.2 Weights (Need 2 olympic bars with 35s plus 2 45s plus boxes with foot rests)

With DBs

20 squats
20 lunge walk
20 weighted MKs
10 weighted long jump
Farmers Walk or Deadlift (10 or 2 lines)

Farmers Walk or Deadlift (10 or 2 lines)
10 weighted long jump
20 weighted MKs
20 lunge walk
20 squats

No weight

20 super skater per
20 1 leg squat knee raise
20 MK
20 air squat

With DBs

15 Double curl
15 weighted box dips
10 alt curl each
15 weighted box dips
15 double hammer curl
15 weighted box dips

15 strict press
15 side raise
15 high pull

15 high pull
15 front raise
15 strict press

15 Double curl
15 weighted box dips
10 alt curl each
15 weighted box dips
15 double hammer curl
15 weighted box dips

15 strict press
15 side raise
15 high pull
15 front raise
15 strict press

COMBOS

15 DB thruster
15 double db curl and press
10 front side high pull

15 DB thruster
15 hammer curl inward press
20 halo with single db

 



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This entry was posted on Thursday, March 1st, 2012 at 12:57 PM and is filed under 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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