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The Lab Gym’s EXTREME BOOTCAMP- Saturday- 2/15/14

Warm up: Bootcamp JTLC: (all for 10 seconds all in place) half speed, 3/4 speed, full speed, high knees, butt kicks, crisscross jumps, cross country skiers, mountain climbers, spiderman crawls, pushups x5, burpees x10, full speed sprint x30s.

A) Front Squats (all reps have 4 sec eccentric): (warm up-1:with pvc & Frankenstein grip x5, 2: pvc with grip of choice: clean grip, arms crossed, or frankenstein 3: barbell with Frankenstein grip  4: barbell with grip of choice: clean grip, arms crossed, or frankenstein).  Then, work sets of 5 sets of 5 reps

B) Clean Progressions: bar + technique plates (3 part pause sequence: 1: floor/start position 2: Knees 3: Mid thigh/power position)

1)      3 Part Pausing Clean Pull (straight arms) x3 x 2 sets

2)      3 Part Pausing Clean Pull + High Elbows/Upright Row x 3 x 2 sets

3)      3 Part Pausing Power Clean (jump the bar up) x 3 x 2 sets

4)      3 Part Pausing Power Clean + Front Squat x 3 x 2 sets

5)      Pause to full speed sequence x 3 reps x 3 sets

a.       Rep 1: 3 Part Pause Power Clean + Front Squat

b.      Rep 2: 2 Part Pause Power Clean + Front Squat

c.       Rep 3: No pause/full speed Power Clean + Front Squat

C) Barbell Complex: 3 rounds non stop

BB Lunges x10

Bradford Thrusters x 10 (front then back)

RDL to Back Row x10

D) 5 minutes AMRAP (as many  rounds as possible)

x5 Spiderman crawl TO bw squat

x20 jump rope

E) Broad Jump x2 (jump out, turn, jump back) TO Pushups x3 for 10 rounds for best time (FBT)

F) Turkish Getups x 5,4,3,2,1 (right and left sides) TO KB Swings x15 each round

G) Sprints/Relays: 50 feet

1) Max sprints x 3

2) Partner banded sprint x3

3) Tire flip x 3

STRETCH!

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