16 MAY: Our own boot camp
My wife runs boot camp classes, so my buddy and I dropped in for the 6:00 PM class. It was unbelievably hard in it's own right, but doing this after a killer squat workout made it even harder.
I. Warm-up: 2 circuits of
a. squat x 10
b. sprawl x 10
c. pushup x 10
d. plank x 30 seconds
II. Mobility work:
a. Lateral drop stance + side slide: 5 each direction
b. Windshield wiper + leg raise: 10 each direction + 10
c. down dog + cobra: 5 + 5
II. Strength work: Here is where it got nasty!
- Density Training: Max reps in 8 mins of
a. Tricep overhead extension: Single 35lb x 90 total reps
b. Alternating jump lunge: 105 total reps - Density Training: Max reps in 12 mins of
a. Pushup: 60 total reps
b. Hammer cursl: Two 35lbs x 65 total reps
c. Squat jumps: 75 total reps
III. Sprint build-ups. My legs were DEAD!
- lateral shuffle + run: 2 x 25yd + 25yd
- scissors + run: 2 x 25yd + 25yd
- Plyo skips + HARD run: 3 x 25yd + 25yd
- Accelerations: 3 x 50 yards
- Shuttle run relay: 2 x 100 yards! (50 down and 50 back)
IV: Stretching
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