BootCamp: Week 3 - Day5

Mike out of Town for Chelsae's interview @ ATL

BootCamp Week3 - Day4

5am: Warm Up Jog
Stretches
Trunk Twists
Neck Turns
Groin stretch
Groin Stretch left and right
Quad stretch left and right
...1 min break

1 mile timed run for all:
Parking lot to the north end of the river and back

1 min break

Jog in line (2)

1/4 mile Jog: 20 push ups
1/4 mile Jog: 20 Superman's
1/4 mile Jog: 15 star Jumps
Run down to the river: Sprints and exercise
Sprint ~100 yards: 15 Push Ups
Sprint ~100 yards: 25 Sit Ups
Sprint ~100 yards: 20 Superman's
Sprint ~100 yards: 15 Shoulder Press
Sprint ~100 yards back wards: 10 Push Ups
Sprint ~100 yards: 25 bicycle Sit Ups
Squat thrust ~100 yards: 25 side bridges left: 25 side bridges right
Sprint ~100 yards: 15 mountain climbers
Jog to the bottom of the hill:
6 runs up the hill 100% (jog down)

Calf stretch
Stretches and OUT! 6am

BootCamp Week3 - Day 3

5.00 am Warm up run
Today was all abs, shoulders, biceps and triceps
Warm Up stretches ..1 min break

Ab Crunches ~ 30
Left bridge ~ 1 min
Right Bridge ~ 1 min
Bridge ~ 1 min
50 bi cycle crunche

Kick Backs (with partner)
1 min (~20)
45 sec (~15)
30 sec (~10)

SITUPS with partner(as many as you can)
1min
45 sec
30 min

Bicep Curls ~ 30
Shoulder Press ~25
Triceps curl ~ 15 (25?)

15 push ups
20 Superman's
50 bicycle sit ups
Warm down dumbbells ~20
Warm down Shoulder press ~ 20
Stretches .... DONE! 6.03am

BootCamp: Week3 -Day2

5 am: Warm up jog followed stretches (to count of 20)

• Trunk twists
  
• neck rolls
  
• triceps stretch
  
• Groin stretch
  
• Hamstring stretch
  
• Quad stretch (left and right - standing up)

Running + exercise:
Jog toward to the North down the river slope interrupted by

• 15 push ups
  Run down the hill up to the river, back up and
  
• 15 push ups
  Run ... interrupted by:
  
• 25 bicycle sit ups
  Run down the hill up to the river, back up and
  
• 25 bicycle sit ups
  Sprint up from the end of the trail 9catch breath -20 secs)
  Run toward the parking lot interrupted by
  
• 25 side bridges (either side)
  Run down the hill up to the river, back up and
  
• 15 push ups
  Run ...interrupted by
  
• 20 kick backs
  Run down the hill up to the river, back up and
  
• 10 kick backs
  Sprint to the parking lot ... water break
  
  Jog toward the bridge just past Island Place
  
• Arm rolls for 2 mins!
  Run down the hill up to the river, back up and
  
• 25 bicycle Sit ups
  Run ...interrupted by
  
• 10 sit ups
  Run down the hill up to the river, back up and
  
• 10 sit ups
  Sprint to the river and the first two back get to stay up while the rest run it out

Break .... 1 min water and catch breath
Stretchs (20 count):

• Triceps stretch
  
• Quad stretch
  
• Groin stretch
  
• Hamstring stretch
  

OUT! 6.05am

BootCamp :Week3 -Day1

• Today we ran from the parking lot to the base of the bridge. The jog wa interrupted with 20 pushup's and 10 star jumps.
  
• Once at the base of the bridge we were asked (in pairs) to run up 90% speed go down, 75% speed and come back up and down
  REPEAT! (I was able to run on the bridge all two attempts; something I could not do last time were here!)
  
• Then we followed it up with a slow jog to the beginning of the footpath (from of Tugs) and back to the parking lot
  
• I was asked to run down to the river and back up twice during this part. I had to walk a few times to make to back to the lot
  
  
• Once back we were asked to sprint to the river and back up the hill ... and the first two would be exempt from doing it again ....

It was probably a total of 3 miles altogether. Cristina said something about breathing during running and turns out it is an extremely essential factor for running