by Rey Prader | May 11, 2020 | Uncategorized
The Lab Gym’s EXTREME BOOTCAMP- 5/11/2020-Monday Homework Warm up: Bootcamp JTLC Grand and back (1/2 mile) Part 1: Jump Rope: 10 min clock Every minute on the minute get as many jumps as possible for 30 seconds. The last 30 seconds is your rest period. Part 2: Sprint...
by Rey Prader | Oct 29, 2019 | Uncategorized
Heavy Metal CrossFit Competitor’s Blog: Wednesday 10/30/2019 Note: May split day into 2 sessions if possible: 1) AM: Squats, Skill &/or Core Quota. Optional gymnastics skill work. Stretch/mobility. 2) PM: Oly lifts & Auxiliary (pulls) and optional WODs (heavy...
by Rey Prader | Jun 21, 2019 | Uncategorized
Team Lab Friday Wave 2 of 4 (Level 1, Week 2 of 3): Intensification 1: ‘321 & Variety/Options’ (Level 1) Snatch:Either, Plan A: Wave 1: 3 Part Top Down Hang Snatch Series THEN Wave 2: Hang at Knee Snatch to top x3,x2,x1 OR: Plan B: Wave 1: Snatch to...
by Rey Prader | Feb 27, 2019 | Heavy Metal Crossfit Competitors Workouts, Uncategorized
Heavy Metal CrossFit Competitor’s Blog: Wednesday 2/27/19 Note: May split day into 2 sessions if possible: 1) AM: Squats, Skill &/or Core Quota. Optional gymnastics skill work. Stretch/mobility. 2) PM: Oly lifts & Auxiliary (pulls) and optional WODs (heavy...
by Rey Prader | Feb 2, 2019 | Uncategorized
Team Lab Saturday Wave 3 of 4 (Level 3, Week 3 of 3): Base Volume/Prep & Accum 2: ‘Daily 321 Specific’ *May squat first (or in AM), then lifts, then pulls/other auxiliary lifts last (unless in meet prep phase-lifts first) (if squat first-doing cleans...
by Rey Prader | Sep 25, 2018 | Uncategorized
The Lab Gym’s Heavy Metal Crossfit: Tuesday 9/25/18 Warm up (10 min): Corrective & JTLC, General Barbell Warm-up (pvc>bb) CF-JTLC Warm-up: Catbacks x5*3, Flying posture hold x3*10, Is, Ts, As x5*3, Low plank x30s, Hip bridge x5*3, Squat & hold x30s, Posture...
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