The Lab Gym’s EXTREME BOOTCAMP – Saturday 3/01/14
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
