The 2012 ANZAC Boot Camp, Vung Tau.

Matt Natalotto has put together the training schedule for the Vietnam Swans’ first ANZAC Boot Camp which will be held in Vung Tau from 11-12 February 2012.

The details are as follow:

Saturday, 11 February

First session – 9.30am

Warm Up: 21-15-9

  • PU /SU / SM / SQ /Box Jump

Stair Running – ‘Jesus and Mary’!

  • Start at back beach
  • Running up / down Jesus!
  • Run to Mary
  • Running up / down Mary!
  • Run back to beach

Second session – 4pm

Warm Up: 21-15-9

  • PU /SU / SM / Lunges with sand bag weight /Box Jump

Beach Olympics (Competitive team event. Teams of four will compete for points)

  • Beach flag races. (Red = 10 points / Yellow = 5 points / Green = 3 points)
  • 50m team mate pull – relay race (20 points / 10 points / 6points)
  • 4 x 100m Beach sprint -relay race. (10 points / 5 points / 3 points)
  • Ironman – Sprint / Swim Sprint (10 points / 5 points / 3 points)

Dinner

Worldwide Arms Museum. BBQ at Tommy’s Restaurant on the rooftop of the fort-like Museum which has an amazing collection of uniforms and guns. Stunning views over Vung Tau.

Sunday, 12 February

Third session – 9am

Warm Up: 21-15-9

  • PU /SU / SM / Presses & Dead lifts with sand bag weight /Box Jump
  • Beep test
  • Swimming session – 500m or 250m plus 500m beach run at both ends

Fourth session – 11am

  • Tommy’s Bar – Presentations (to winners) and fine session

For further information, contact Matt Natalotto.