2013-03-30_07-38-50_617

The Lab Gym’s EXTREME BOOTCAMP-6/1/13-Saturday

A)    Warm up: Bootcamp JTLC

  1. Barbell warm up: RDL, Press, Squat x5 of each x 3 rounds non-stop
  2. Snatch Position stretches:

                                                  i.      Round 1 (pvc): snatch grip squatting quad stretch, overhead lockout, overhead squat-x10 sec each x 3rounds

                                                ii.      Round 2 (barbell): snatch grip squatting quad stretch, overhead lockout, overhead squat-x10 sec each x 3rounds

B1) Snatch Grip Overhead Squats x3-5 reps for 5 sets

B2) 3 Part Pausing Snatch grip Deadlifts: x3 reps x 5 sets

C)    Snatch practice: w/barbell & technique plates

  1. 3 part pausing-power snatch
  2. 3 part pausing-power snatch TO overhead squat (optional, otherwise power snatch only)
  3. 3 part pausing-full snatch (optional, otherwise power snatch OR power snatch TO overhead squat only)

                                                              i.      3 total sets…

Circuit 1: Big rounds-30 sec on and 30 off, then rotate stations-3 rounds (rest for ` min after completing 1 full round)

1)      Rope climb

2)      Farmers carry (35, 65, 95)

3)      Tire flip

4)      Burpees

5)      HS or HSPU

6)      Jump Rope or Jumping Jacks

Circuit 2: FBT-50, 40, 30, 20, 10

Double Unders (or if single unders double the reps)

Situps (V-Sit or cannonball crunch)

Circuit 3: Tabata

1, 2: OH Squats

3, 4: Pullups

5, 6: OH Squats

7, 8: Pullups

STRETCH!

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