The Lab Gym’s EXTREME BOOTCAMP- 10/15/2016-Saturday

1. Warm up: Bootcamp JTLC AND THEN 50 CAVEMAN FBT!!!!

 

1. Barbell warm up: RDL, Press, Squat x5 of each x 3 rounds non-stop
2. Snatch Position stretches:
   1. Round 1 (pvc): snatch grip squatting quad stretch, overhead lockout, overhead squat-x10 sec each x 3rounds
   2. Round 2 (barbell): snatch grip squatting quad stretch, overhead lockout, overhead squat-x10 sec each x 3rounds
   3. B) Front Squats x3-5 reps for 5 sets
3. Clean practice: w/barbell & technique plates
   1. 3 Part Pausing
      1. Deadlift
      2. Pull

• High pull

1. Power clean
2. Power clean TO front squat (optional: or just power clean)
3. Full clean (or power clean or power clean TO front squat)

1. 2 Part Pausing clean
   1. Power clean
   2. Power clean TO front squat (optional: or just power clean)

• Full clean (or power clean or power clean TO front squat)

1. Cleans
   1. Power clean
   2. Power clean TO front squat (optional: or just power clean)

• Full clean (or power clean or power clean TO front squat)

1. 3 Part pausing, 2 part pausing, no pause cleans
   1. Power clean
   2. Power clean TO front squat (optional: or just power clean)

• Full clean (or power clean or power clean TO front squat)

Circuit 2: 15 min AMRAP

5 pullups

10 pushups

15 squats

Circuit 3: 4 rounds FBT

Wall ball x25

Run400 meters

STRETCH