Friday I did a short bootcamp with the kids, if only to get them to do 45 seconds on non stop work. It was a bit of a farce but at least I had my CIT to keep an eye on them.
Saturday I busted out the Kettlebells and did a shoulder workout, so not a lot of swings but sets of:
Strict press – From unrotated position
Rack press – from rack position
Sunday I was planning to do something but time got the best of me and I decided to take the day off. That motivated me to do a heavier Olympic lift workout on Monday with 7 sets of each deadlifts and clean with deadlift alternating. I am working up to 135 still but it’s looking good for this week. At least I know I can go up to 200 for deadlift without much effort so that’s one thing. Tuesday I did Body Beast Bulk Chest which I am really enjoying. So much that I might actually dive in and do the whole thing with Oly lifting as a sub for back days.
What exactly is a “short bootcamp” that I keep referring to? Well, it’s a 20-30 minute workout that is bodyweight oriented and comprised of legs, abs, chest, arms and shoulders.
Here’s an example of what it would look like on a typical day:
Sets of 10, each section is non stop.
step out pushup
back lunge front kick
V pushup (shoulders)
roll to boat hold
2-4-6-8-10-8-6-4-2 (50 reps)
lunge switch (MK)