The Lab Gym’s EXTREME BOOTCAMP-6/16/13-Saturday

The Lab Gym’s EXTREME BOOTCAMP-6/16/13-Saturday

A)    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:

                                                  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

B) Front Squats x3-5 reps for 5 sets

C)    Clean practice: w/barbell & technique plates

1. 3 Part Pausing

                                                  i.      Deadlift

                                                ii.      Pull

                                              iii.      High pull

                                              iv.      Power clean

                                                v.      Power clean TO front squat (optional: or just power clean)

                                              vi.      Full clean (or power clean or power clean TO front squat)

1. 2 Part Pausing clean

                                                  i.      Power clean

                                                ii.      Power clean TO front squat (optional: or just power clean)

                                              iii.      Full clean (or power clean or power clean TO front squat)

1. Cleans

                                                  i.      Power clean

                                                ii.      Power clean TO front squat (optional: or just power clean)

                                              iii.      Full clean (or power clean or power clean TO front squat)

1. 3 Part pausing, 2 part pausing, no pause cleans

                                                  i.      Power clean

                                                ii.      Power clean TO front squat (optional: or just power clean)

                                              iii.      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