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The Lab Gym’s EXTREME BOOTCAMP – Saturday 3/15/14

JTLC

Grand: 1/2 Mile (run)

) 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)

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

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

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

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

Pause to full speed sequence x 3 reps x 3 sets

Rep 1: 3 Part Pause Power Clean + Front Squat

Rep 2: 2 Part Pause Power Clean + Front Squat

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

Circuit 1: FBT

20 Caveman

30 Db thrusters or kb/db snatch

40 Cannonball Crunch

50 Jumping Jacks

50 inverted row or pull-up

50  push-ups

50  jackknifes

50 squats

Circuit 2: 5-8 Rounds FBT

Broad Jumps  x50f

Bear Crawls x50ft

Sprints (inside at 50 feet)

1)      x1 trip

2)      x3 trips

3)      x5 trips

4)      x7 trips

STRETCH