Boot Camp Burlingame Athletic Club 9/10/14- Skinny Jeans Solution Program Day 17: TABATA Wednesday
3 Phase Warm-Up:
Phase 1: Foundation Mobility Training (5 Min)
*Set Gym Boss or Interval App to: 30s work time, 5s rest for 6 sets
Phase 2: Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30)
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
1. Plank with Hip AB/AD (30s) *Alt. hip ab/ad *3B’s *Educate here about core stability
2. Quadruped with 1 Arm Rotation (30s RT) *On all 4’s–>Extend RT arm at approx. a 45 degree angle as far as possible, rotating core also–> look at hand attempting to get as much neck rotation as tolerated, all while extending LT leg (hold 3s) –> repeat for 30s *3B’s *Relax shoulder
3. Quadruped with 1 Arm Rotation (30s LT) *On all 4’s–>Extend LT arm at approx. a 45 degree angle as far as possible and look at hand attempting to get as much rotation as toleratd, while extending RT leg (hold 3s) –> repeat for 30s *3B’s *Relax shoulders
Phase 3: Primal Movements: Review the WOD below for 5-10 reps *Goal is blood flow, not max efforts
*Review WOD below during Phase 2 & 3 above and assign campers stations for the WOD below. After Phase 3 boot campers immediately transition to WOD. They can get water at any time on their own.
*Set Gym Boss or Interval App to: 20s work time, 10s rest, 8 sets, 30s transition time after all 8 sets are complete
TABATA: Perform each exercise for 20s with 10 s rest for 8 sets total, complete 1 exercise for 8 sets and move to the next one. Approx. 30s rest in between exercises
1. SB/Plate/KB Suitcase Squat (4 sets each side) *Hold weight on one side like a suitcase and squat *Goal is to keep shoulders and hips square *Avoid side bend *Feet shoulder width *Lock shoulders back & down – Squeeze *Hinge from hip *2B’s *Studio: Perform in Monkey Bar Room
2. Forward-Backwards Slalom to Sprint (switch direction each rep) *Perform 3 cones slalom-sprint to 4th cone 5-10 yards away) *A forward-backwards slalom is a lateral movement *The boot camper faces the cones and weaves through the cones using lateral movements, small adjustment steps, moving forwards slightly to 3rd cone *Stay low and be quick
3. Modified Handstand Push-ups *Keep hips over shoulders *Place knees on bench or box or do modified form (downdog position) *Head and knees/feet should be close to bench or box *elbows in *Lock shoulders back & down http://www.crossfitinvictus.com/wod/friday-february-20-2009/ *Modify with push-up hold
4. Battle Rope Double WaveàSquat Thrust *Perform double waves with rope 5x–>squat thrust (Burpeee into plank position *do not touch chest to ground) *2B’s *Stay tight- keep hips stable and avoid arching back with squat thrust
5. Jumping Pull-ups *Neutral grip-palms facing each other if possible *Lock shoulders back & down *Toes Up *3B’s
6. MB Underhand Explosive Toss *Preferably Throw Ball Into Wall *Can also do with a partner if no wall Squeeze *Hinge from hip *2B’s
7. Backwards Lunges with Opp. Arm -One Arm DB/KB/Plate Press (4 sets each side) *3 B’s-keep tuck *Move from center *Modiy with Split Squat Press as needed.
Circle Time-Cool Down Stretches: 5 min
If you can’t see the video above go to: Boot Camp BLOG
Please add your comments below on the workout.
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Your friend & coach,
Brien
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