The Lab Gym’s EXTREME BOOTCAMP-6/8/13-Saturday

The Lab Gym’s EXTREME BOOTCAMP-6/8/13-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

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)

D)    Barbell complex:

1. RDL, row, press, squat: 20, 15, 20 non-stop, try not to put the bar down from start to finish

E)     FBT:

1. Pushups TO KB Swing: 50, 40, 30, 20, 10

F)     Sprint circuit: outside

1. 10>1 (-1 each round) Burpees/down & ups TO 100 yard sprint (10 burpees then 100 yard sprint, 9 burpees then 100 yard sprint, etc…)

STRETCH!