R9D51/2 – Bootcamp 2.11.2 Bodyweight and RKC At Work

Bootcamp this week was odd from my perspective, for workload reasons I had shortened the workout and although I had a nagging feeling it would be too short I left it as it was. Turns out my instinct was correct and we had to double up some of the parts to make sure the kids had enough to do 😉 That said, it was a good bodyweight workout using the boxes and trying to encourage not using knees for pushups. It also marked the return of pullups, something that I think we should not skip any more… I had a good RKC workout on Friday and then some smaller undocumented activities all weekend but no official workout.

I also wanted to nail down a couple of dates while I am at it. I went completely paleo at the start of October 2010. I started standing at my desk around June of 2011 and I hit my current comfortable weight of 230lbs once in May of 2011 and then again (after some summer slippage) in September of 2011 and have been there ever since. So in fact it hasn’t even been a year yet that I have been in this “new body”. I really need to search for some more “before” photos. Even though the famous yellow shirt photo makes me physically sick to see, I have others…

I am sick of repeating that I need to do more days in a week, so I am trying reverse psychology this week.

Here is what bootcamp looked like.

Easy…

10 air squats
20 walking lunge
10 squat jump
20 squat belt kicks
10 pullups

10 regular pushups
10 military pushups
10 sphinx to plank step or drop
10 pushup side hold
10 pullups

10 in and out
10 crunchy frog
10 v snaps
20 russian twists
10 full situp
10 bar leg lifts
10 full situp
20 russian twists
10 v snaps
10 crunchy frog
10 in and out

10 regular pushups
10 military pushups
10 sphinx to plank step or drop
10 pushup side hold
10 pullups

10 air squats
20 walking lunge
10 squat jump
20 squat belt kicks
10 pullups

Harder…

10 air squats half bounce
20 Mary Katherines with knee touch
10 squat tuck jump
20 front kick back kick
10 pullups

10 clap pushups
10 side tri rise
10 plyo pushup
10 pushup side hold with foot touch
10 pullups

10 in and out arms up
10 crunchy row
10 boat to roll hold
10 side crunch
10 situp double twist
10 bar rainbows or leg lifts

Tired?…

10 box dips
10 military pushup
10 diamond pushup
10 shoulder pushups
10 hindu pushups
10 wide leg pushback

Bonus…

shoulder burn – front clap, overhead clap 10 – 1



Tags: , ,
This entry was posted on Monday, March 12th, 2012 at 3:20 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.

Leave a Reply

Your comment

*