[Narkissos]

3rd July 2011

"Bootcamp"

Prologue: twisted ankle 30 mins before while offloading tractor tires (which we flip at bootcamp) off truck. Can barely put weight on it

Bear crawl: 3 rounds
400 sit-ups
Walking lunges 2 rounds
Partner assisted towel row: 75 reps
Push-ups: 75 reps
Assorted other shit

Stretching: 5 mins

Sit-ups for month of July: 1200


4th July 2011

"Delts/Core"

Floor sit-ups: 100 reps
Decline sit-ups: 80 reps

Arnold press:
Set 1: 35lb dumbbells x 15 reps
Set 2: 35lb dumbbells x 12 reps
Set 3: 35lb dumbbells x 12 reps
Set 4: 65lb dumbbells x 5 reps
Set 5: 65lb dumbbells x 4 reps
Set 6: 65lb dumbbells x 3 reps

**No back support. Flat bench.

Hang clean & press:
135lbs x 6 reps
135lbs x 6 reps
135lbs x 6 reps
135lbs x 4 reps
135lbs x 4 reps

GHD sit-ups
80 reps

Swiss ball sit-ups:
40 reps

Total sit-ups: 300 reps

Handstand push-ups
Set 1: 6 reps
Set 2: 5 reps
Set 3: 4 reps

Sit-ups for July: 1500 reps

5th July 2011 - pm

"Back/core/conditioning"

Warm-up:
Full barbell snatch: from floor to overhead
115 lbs x 2 reps
115 lbs x 3 reps
115 lbs x 3 reps

Lactic Acid work: circuit 1

30 air squats (ass-to-heels)
15 reverse lunges (on each leg)
25 air squats (ass-to-heels)
10 reverse lunges (on each leg)
20 air squats (ass-to-heels)
10 reverse lunges (on each leg)

Core:
Floor sit-ups: 100 reps

Lactic acid work: circuit 2

Box jumps: 25 reps
Decline sit-up: 30 reps
Plyo step-ups: 30 reps ea leg
Decline sit-ups: 30 reps
Air squat: 50 reps
Decline sit-up: 30 reps


Lactic acid work: circuit 3

Swiss ball GHD sit-ups: 10 reps
Horizontal pull-up: 10 reps
Swiss ball GHD sit-ups: 15 reps
Horizontal pull-up: 12 reps
Swiss ball GHD sit-ups: 15 reps
Horizontal pull-up: 14 reps
Swiss ball GHD sit-ups: 25 reps
Horizontal pull-up: 12 reps
Decline sit-ups: 35 reps


Lactic acid work: circuit 4 (Back conditioning)

Wide Low pulley row: 10 plates: 15 reps
V-bar pulldown: 10 plates: 10 reps
Wide Low pulley row: 10 plates: 10 reps
V-bar pulldown: 10 plates: 10 reps
Wide Low pulley row: 10 plates: 12 reps
V-bar pulldown: 10 plates: 10 reps


Lactic acid work: circuit 5 (Back conditioning)

V-bar Low pulley row: 10 plates: 10 reps
Hyperextension: 10 reps
V-bar Low pulley row: 10 plates: 10 reps
Hyperextension: 10 reps
V-bar Low pulley row: 10 plates: 10 reps
Hyperextension: 10 reps

Core:
Decline sit-up: 225 reps


Total sit-ups: 515 reps
Sit-ups for month of July: 2025 reps