Boot Camp San Mateo Athletic Club 8/8/14- TABATA FUN!
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. Push-Up Hold with Tuck*3B’s *Knees barely off ground *Shoulders down & back *Educate about core stability needed in #5 in wod
2. Prone Cobra *Squeeze shoulder blades and hold for 2s
3. One Leg V-Ups *Start with arms overhead, legs extended and 3B’sàBring one leg up as high as possible with legs straight and touch toesà back to start and switch sides *Bend knees for modification *Look down
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
1. Fast Side Step on Bosu/Mat/Step *Stay low *2B’s *Keep center of gravity (belly) over mat *One foot is always on bosu/mat/step
2. SB/Plate/DB Bent Over Rows *Hinge from the hip *2B’s *Keep hands lower than chest *Shoulders down & back *Squeeze shoulder blades at end ROM *Studio: Do in Monkey Bar Room
3. MB Walking Lunges with Rotation *Rotate MB over front knee *3B’s *Rotate from core *Extend arms to make harder
4. Square Drill-Fwd, Shuffle, Back, Shuffle *Short distance for cones *Stay low and be in control
5. TRX Jack Knife Push-up *Just perform jack knife or plank for those who need to modify *Shoulders down & back *3B’s
6. MB Wall Ball *Hinge from the hip *Get low *2B’s *Throw the ball high and hard into wall or catch ball after throwing in air
7. Sprint Holding Sandbag/MB
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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Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
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