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22
05
2016

Mon 23/5/16 – Boot Camp Canberra, Tuggeranong & City

By Scotty 1

Please help us spread the word with our NEW Boot Camps now up and running in the City and in Tuggeranong Canberra ACT.

City Boot Camp Canberra:
When: Mon/Wed : 12.30-1.15pm
Where: Carillion
Cost: $25 per week on DD

Tuggeranong Boot Camp Canberra
When: Tues/Thurs : 12.30-1.15pm
Where: Tugg Town Park (near BBQ area)
Cost: $25 per week on DD

SKILL
Alternating minutes for 12mins
Odd min # quality pull ups
Even Min 40 double unders

RX+
EMOM 6mins # butterfly pull ups
2min rest
4min ladder
1 bar muscle up, 10 doubles, 2 bar muscle up, 20 doubles, 3 bar muscle ups, 30 doubles, 4 bar muscle up 40 doubles etc etc

POWER
Emphasis of the day
SPLIT JERK
1, 1, 1, 1, 1, 1, 1
7 sets of 1 with the first set being over 85%

STRENGTH
20rm back squat
*as a guide 70-75% 1rm

CORE
15 sec on 15 sec off
30sec on 15sec off
45sec on 15sec off
60sec on 15sec off
1min 15 on 15sec off
90sec on 15sec off etc etc etc
Plank hold till fail

author: Scotty

Comment
1
Rod Phillips

Hi Scott, interested in the carrilion bootcamp. How do we pay? Cheers Rod

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