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Beast Camp session 6 – plan

15 minute active warm up – running an stuff, with some skipping etc.

Set 1
Combined exercises 
1 – Sit up/roll backs
2  Push up/squat thrust
3  Squats/Tuck jumps
4  Leg splits vertical/wide
5  Ski downs/Jumping jacks
6  Twist sits/Bicycle legs
7  Side Legs L/Side legs R
8  4 way lunge
9  Leg bridge L and R
10  Burpees
11  Sky divers/crunches
12  Push up and twist
13  Windscreen wipers/heels to heaven
14  Superman/alt leg push up
15  Vee up roll ups

5 minutes rest

Set 2  Isometric combos
30/30/30/30
1  Low plank/high plank
2  Low squat med squat
3  Side plank side ups L
4  side plank side ups R
5  6 Leg/Scissor split/6/Lateral split
6  High plank/wide outs
7  Glute bridge L/Hip Raises/Glute Bridge R/Hip raises
8  Vee Hold/Crunche frogs

5 minutes rest

Set 3
Combined exercises 
1 – Sit up/roll backs
2  Push up/squat thrust
3  Squats/Tuck jumps
4  Leg splits vertical/wide
5  Ski downs/Jumping jacks
6  Twist sits/Bicycle legs
7  Side Legs L/Side legs R
8  4 way lunge
9  Leg bridge L and R
10  Burpees
11  Sky divers/crunches
12  Push up and twist
13  Windscreen wipers/heels to heaven
14  Superman/alt leg push up
15  Vee up roll ups

5 minutes rest

Set 4  Isometric combos
30/30/30/30
1  Low plank/high plank
2  Low squat med squat
3  Side plank side ups L
4  side plank side ups R
5  6 Leg/Scissor split/6/Lateral split
6  High plank/wide outs
7  Glute bridge L/Hip Raises/Glute Bridge R/Hip raises
8  Vee Hold/Crunche frogs

Beast Camp Week 2 Session 5

Huge attendance rate is continuing. 36 last night, we are currently at around 95% attendance across all the sessions so far. Another good session last night with Coach Sutts. According to Jake, the session was one that crept up on you. It seemed easy enough, but then suddenly you had nothing left, as can be seen from the heart to heart press-ups in the vlog.

 

Jake's Vlog 03-10-13

 

Beast Camp Day 3 aftermath

Day 3 was a tough one but feedback is that it went better than Tuesday. Athletes preferred mixing the exercise focus of the sets instead of 15 exercises in the same area.
One surprising element is how committed everyone is. I know that many of them are obviously but all but one who has dropped out are planning to complete all the sessions.
Great effort.

Sprint group – Senior Team – Month 1 Training Programme

calendar view 2013_14

Getting Beasted by Sutts at the Beast Camp

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