Legs, Bums and Tums - Done Properly!

Tonight I had my advanced boot campers experience their very first LBT focussed boot camp - done my way!

This is how it broke down:-
Warm Up -
Moblity Drills, Squats, Lunges, running etc

Round 1
10 kettlebell in a line 1 metre apart.
Jump over each bell, run 30m and perform 10 burpees, run back 40M and keep going round for 4 minutes constant.

Round 2
Double Kettlebell Squats 5 sets of 8-12 reps. Try and pyramid weight each set.

Round 3
Double heavy kettlebell walking lunges 10 reps out, 10 reps back.
"Rest" in plank position for 30 seconds
Complete 3 sets.

Round 4 - Plyometrics
Broad Jump Burpee 10 reps
Walk back, rest 30 seconds -complete 3 times

Deep Broad Jumps 10 reps forward, walk back, rest 30 seconds - complete 3 times.

Deep jump squats 5 reps, rest 40 seconds, complete 5 rounds.

Round 5 - "Core"
15 minutes of kettlebell windmills working up to heaviest weight possible for 5 reps.

Example:- I completed 16kg * 5/5, 20kg*5/5, 24kg * 5/5, 28kg * 5/5

Job done - I took part in this tonight and my glutes and legs are smashed. If you are going to do a LBT class, THIS is how its done and done well.

Sunday Work Capacity Session

Today I was due to run but have developed a little inflammation of my posterior tibial tendon through breaking in some new orthotics so running was out.

Instead I chose to do a tough 30 minute work capacity session using weights, slam balls and kettlebells.

Here is how it went:-

Exercises:-
Barbell Front Squuat 40kg
Gym Ring Push Ups
Proper Slam Ball Slams 11kg
Single Arm Kettlebell Clean (between legs) 20kg each arm
Single Arm Kettlebell Jerk 20kg each arm
Suspension Trainer Rows

Each exercise was performed back to back for 12 reps.

The goal of the session was to complete as many rounds as possible in 30 minutes resting minimally.

Result:-
5 rounds and 1 additional set of front squats.

This was a hellish workout, pulse rate was at 85 to 90% max after the first round and stayed there for the duration. The time actually flew by and I was glad to be on my own as it allowed total focus without distraction.

Resistance and Metabolic Conditioning Training

I was due to run 9 miles today but a pesky little foot pain that materialised at the end of yesterdays intervals told me it better not to run.

So rather than take a complete rest day I decided upon some resistance work that I thought I may not have time to fit in, but now I do!

Warm Up
Mobility Drills with Bulgarian Bag - 100 reps or so

Then
Bulgarian Bag Spins 12kg * 100 reps constant.

Strength Set - All Belt Less
Deadlifts superset with Push Ups on handles of Kettlebells.
60kg * 5 with 10 push ups
80kg * 5 with 10 push ups
100kg * 3 with 10 push ups 
120kg * 2 with 10 push ups
140kg * 1 with 10 push ups
150kg * 1 with 10 push ups - this was about my limit today on the deadlifts.

Met Con 1
Deadlift 60kg * 15 reps
Double 16kg Kettlebell Push Press * 15 reps
Rest 60 seconds
Complete 5 rounds.

Met Con 2
16kg Kettlebell Swings * 20 reps
Rest 15 sec
24kg Kettlebell Swings * 15 reps
Rest 15 sec
32kg Kettlebell Swings * 10 reps
Rest 30 seconds
Then back to the 16kg bell and complete 5 rounds.

 The two met con workouts were good fun.

While the 60kg deadlifts were faily light coupled with the push presses each work set had the desired effect.
60 seconds recovery didnt allow full recovery which maintained a high heart rate for the duration of the work set.

The second met con was very nice indeed. None of the rest periods allowed much recovery and by the end of 5 rounds I was ready to stop.

All done and dusted in 45 minutes - just how this kind of workout should be.