Tag: bootcamp weights

10.73 – Bootcamp Weights Plus Balance

Alternating Legs

x10x2
Double Curls
Double Press
High pull
Wallball
Feet on wall box dips

x10x2
Alt curls
Alt press
Front and Back Rolling Shrugs
WallBall
Feet on wall box dips

x10x2
Double curls back to wall
DB good mornings
Warrior 3 double curls
wall sit strict press
DB halo

x10
Shoulder raise side
Shoulder raise front
Shoulder raise side to front
Shoulder raise front with row
Wallball

x10
Shoulder raise side
Shoulder raise front
Shoulder raise cross chest
Shoulder hero raise
Wallball

x5x2
Double Curls
Alt Curls
Outward curls
Hammer Curls
French Curls

x10x2
db high pull
db clean
db clean and press
Curl reverse press

Abs – 20 with DB

in and out
bicycles
full situp
Crunch

10.60-64 – Just The Facts

I’m back at my desk again sometime this week, hopefully my posts will reflect the additional time and effort….

Saturday

5×5 Deadlifts
5×5 Clean
5×5 Clean and Press
5×5 Squat

Sunday

10×10 Squat and Chinup

Result: 70 Squat 60 Chin up

Monday

100 decline suspended ring pushups

Tuesday bootcamp

10 Clean
10 Swings
10 Clean and Press
10 Swings
10 Curl and press
10 Swings

Sitting on Stability Balls Sets of 10 each

x2
Overhead pullover
Laying Fly face up
Sitting press
Sitting curl
Double Tricep extension

x2
Plank row
Floor laying chest fly
Low kneel shoulder press
kneeling single arm curl
Wall leaning tricep extension

x2
Overhead pullover alternating
face up overhead fly alternating
alternating shoulder press
alternating bicep curl
Military pushup feet on ball

x2
High Pull
Incline chest fly
Halo
Hammer double curls
Single bent over tricep ex

10.53 – Bootcamp Weights. Flirting With Exhaustion.

The last few days have been awful from a physical standpoint. I have spent all last week and so far this week standing in freezing network closets recabling hundreds of network drops and installing upgraded switches. It has caused me not to be able to eat at my normal times and in fact I have found myself not eating at all during the day. On Tuesday after bootcamp it caught up with me, I felt nauseated, weak and had a massive headache and I have a feeling today may not be any better. I guess we will see, but I need some serious rest I think.

Single Arm
10 Press
10 Curls
10 Front Raise
10 Side Raise
10 High Pull
10 Tricep extension

Single Arm
10 Clean
10 Swings
10 Clean and Press
10 Swings
10 Snatch
10 Swings
10 Chinups

Double Arm
20 Press
20 Curls
20 Front Raise
20 Halo
20 High Pull
10 Bent Over Tri Ext

Double Arm
10 Curl and Press
10 Clean and Press
10 Side raise high pull
10 Front Raise Row
10 Double Overhead Tri
10 Weighted burpee

REPEAT UNTIL DEATH

10.43&4 – WOD Monday and Bootcamp Weights With Balance!

Tony H bringing stability balls into the male gym rat psyche.

Monday was kind of a compromise, I asked the girls to come up with several moves and I put the numbers up. What we ended up with was a fast (sub-10 minute) workout that was appropriate given the length of training and the heat.

5-10-15-20-15-10-5
Push Ups
V Snaps
Air Squats
Double box dips

It’s 80 reps of each but for such light movements we really should have gone to 25 which would have put the total at 125 each. Even that would only have been 15 minutes. Without doing pullups, these WOD type workouts are very short, sometimes too short but like I said, given the situation, it was fine.

Tuesday bootcamp was weights and balance which meant stability ball use and dumbbells. I liked this workout, it is basic and at the same time challenging due to the balance component, especially when you alternate sides! It looked like this:

D11 4.6.1 Weights

10 Clean
10 Swings
10 Clean and Press
10 Swings
10 Snatch or clean and press
10 Swings

Sitting on Stability Balls Sets of 10 each
x2
Overhead pullover
Laying Fly face up
Sitting press
Sitting curl
Double Tricep extension
x2
Plank row
Floor laying chest fly
Low kneel shoulder press
kneeling single arm curl
football throw extension
x2
Overhead pullover alternating
face up overhead fly alternating
alternating shoulder press
alternating bicep curl
Military pushup feet on ball
x2
High Pull
Incline chest fly
Halo
Hammer double curls
Single bent over tricep extension

10.31/2 – Day Of Rest Plus Bootcamp Weights

D8 4.4.2 Weights (plates)

15 Plate curls
15 Plate shoulder Press
15 free Dips
15 Sumo high pull
10 chin ups

10 Squat plate curls
10 Squat plate press
10 weighted dips
10 squat sumo high pull
10 chin ups

no weight
20 in and out
20 ARX bicycles
20 full situp
20 russian twist

16 lunge walk (hug plate)
10 suitcase with floor touch each side
10 Halo each way
10 kneel downs each leg
10 chin ups

with plate
10 squat 3 calf raise
10 squat half bounce
10 squat knee raise
10 squat hop

20 air squats
10 each proposal squat
10 each lunge front no step
20 each weighted calf raise
10 Scapular Retractions

20 plate air squats
10 each plate proposal squat
10 plate each lunge front no step
20 plate each weighted calf raise
10 Scapular Retractions

10 Laying chest plate press
10 Laying chest plate pullover 2 way
10 Shoulder fly front to overhead
10 Shoulder fly front with high pull
10 halo

BONUS
10 chest to bar chin ups

10.23 – 70% and Bootcamp Weights

I finally made it back to 70% participation, however it will dip as I take today off to rest but I assure you by next week I will be comfortably in the sweet spot! Last night was bootcamp weights and I threw in some stability ball sitting to get the core working and to prevent the small cheats I tend to see when standing using dumbbells. It was not a hard class, but it was a varied and challenging class…

Something I am eating is pushing my hydration out of whack. My hydration scale can’t arrive soon enough! I hate it when you can’t find the culprit however I think it is the assorted spice mix I am using since our pepper mill gave up the ghost.

D5 4.3.1 Weights

Huggers
Twists
World’s Slowest Burpees
Inch Worm
Worlds Greatest Stretch
Groiners
Scorpion

Sitting on Stability Balls –  All reps are 10
x2
Laying fly face down
Laying Fly face up
Sitting press
Sitting curl
Double Tricep extension
10 Pullups

x2
Plank row
Floor laying chest fly
Low kneel shoulder press
kneeling single arm curl
football throw extension
10 Pullups or chest to bar pullups (5)
x2
Face down front fly
face up overhead fly
alternating shoulder press
alternating bicep curl
Single tricep extension
x2
High Pull
Incline chest fly
Halo
Hammer double curls
Soccer throw single db

Single Arm x1, Double arm x1
10 Clean
10 Swings
10 Clean and Press
10 Swings
10 Snatch
10 Swings

10.10-11 – Rest Plus Bootcamp Weights

 

The rest day was a welcome break. I realize just how out of shape I am compared to when I was up at 70% participation, it’s amazing how a little bit of slacking off can make you feel like a lazy ass. Bootcamp day 2 was weights and heavy on the arms and shoulders since I was feeling a little lightweight in that area. The workout was good, but having a limited amount of dumbbells means that the participants aren’t quite getting the workout I want. I wish we had a bunch of 15lb dbs to use, it would really bridge the gap to the next level.

Anyway, here is what we did:

D2 – 4.1.2 Weights

x10x2
Double Curls
Double Press
High pull
DB Thruster
Chin ups or turnarounds

x10x2
Alt curls
Alt press
Front and Back Rolling Shrugs
Squat
Chin ups or hand turns

x10x1
DB good mornings
Sitting shoulder press
dips no weight
dip hops
dips leg up each side

x10x1
Shoulder raise side
Shoulder raise front
Shoulder raise side to front
Shoulder raise front with row
Halo

10×2
Sitting shoulder press
Weighted dips both weights
Weighted dips one weight
weighted dips no weight
Pullups

x10x1
Double Curls
Alt Curls
Outward curls
Hammer Curls
French Curls

Abs – 10 with DB, 20 free

in and out
bicycles
full situp
russian twist

 

R9D89 – Bootcamp Weights

It was hot, but not as bad as it has been. Couple that with weights day and we are back in the enjoyment zone of bootcamp! Although some were a little sore after Monday I think it was a well received class. The atmosphere in the gym is lightening every day, the girls have their last competition on Saturday and that means the end of monotonous routines and time for new skills. Not only that, but the bootcamp is making a difference to people and I think it is being appreciated more as an activity and less as a torture device. Summer is going to be great!

Here is what we did:

D20 3.11.2 Weights

2x section
20 squats
20 lunge walk
20 weighted MKs
10 weighted long jump
2x45lb Farmers Walk

No weight

2x section
10 super skater per
10 1 leg squat knee raise
20 MK
20 air squat

With DBs

1.
15 Double curl
15 weighted box dips
10 alt curl each
15 weighted box dips
15 double hammer curl
15 weighted box dips

2.
15 strict press
10 pushup db row
15 high pull
10 pushup db row
15 strict press

repeat 1.
repeat 2.

15 DB thruster
15 double db curl and press
10 KB swing
20 High Pull

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

Bonus Killer Combo

5x
Plank on db
pushups with both db rows
Feet in, stand up
double curl or clean to strict press
return to plank

R9D83 – Bootcamp Weights – Plates

D17 3.9.2 Weights

15 Plate Curls
15 Plate Press
15 Weighted Dips
15 Sumo high pull
10 chin ups

10 Squat curls
10 Squat press
10 weighted dips
10 squat sumo high pull
10 chin ups

no weight
20 in and out
20 bicycles
20 Crunch hold pulse
20 russian twist

15 Plate Tricep extension
15 Suitcase lift floor touch each side
15 Weighted Hip Lift feet on block
15 Sumo high pull
10 chin ups

with plate
20 in and out
20 bicycles
10 full situp
20 russian twist

no weight
20 air squats
10 each proposal squat
10 each lunge front no step
20 each weighted calf raise
10 pullups

20 plate air squats
10 each plate proposal squat
10 plate each lunge front no step
20 plate each weighted calf raise
10 pullups

10 Laying chest plate press
10 Laying chest plate pullover 2 way
10 Shoulder fly front to overhead
10 Shoulder fly front with high pull
10 halo

no weight
10 arms up in and out
10 arms up bicycles
10 crunchy frog
10 boat roll back to shoulder stand

10 Laying chest plate press
10 Laying chest plate pullover 2 way
10 High Pull

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