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!




  1. 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

  2. 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!



  1. lateral shuffle + run: 2 x 25yd + 25yd


  2. scissors + run: 2 x 25yd + 25yd


  3. Plyo skips + HARD run: 3 x 25yd + 25yd


  4. Accelerations: 3 x 50 yards


  5. Shuttle run relay: 2 x 100 yards! (50 down and 50 back)



IV: Stretching

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