Update and detail on my “bootcamp” days

20131104_174003Friday 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:
High pulls
Front raise
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.

Pushups
Military
vsnaps
squats
front lunge

step out pushup
diamond pushup
power crunch
Pop squats
back lunge front kick

frog jump
clapping pushup
V pushup (shoulders)
bicycle switch
roll to boat hold

2-4-6-8-10-8-6-4-2 (50 reps)

pushup
squat
vsnap
lunge switch (MK)
military

 

 

 

 

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This entry was posted on Wednesday, November 27th, 2013 at 12:44 PM and is filed under Crossfit WOD Type Workouts, Gym / Weighlifting Workouts, Gymnastics / Bootcamp, Kettlebell Workouts (RKC). 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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