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The Lab Gym’s EXTREME BOOTCAMP – Saturday 2/22/14

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

Circuit 1: FBT

20 Caveman

30 Wall Ball

40 Cannonball Crunch

50 Jumping Jacks

Circuit 2: 3 Rounds FBT

Broad Jumps x2 (jump out, jump back) x100ft

1 Sided Lunges x100ft (switch sides at 50ft)

1 Sided Farmer Carries x100ft (switch sides at 50ft)

Bear Crawls x100ft

Circuit 3:

Max burpees in 3.5 minutes

Circuit 4: 10 min AMRAP (as many rounds as possible in 10 minutes)

5 Laps (150 feet per lap)

Pullups x3/5 (women/men)

Pushups x5/10  (women/men)

Susan Sauer Squats w/KB x15

STRETCH

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