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The Lab Gym’s EXTREME BOOTCAMP – Saturday – Full body blitz 2/1/14

Warm up: Bootcamp: JTLC + 3 rounds of: 5 laps (200yards) 10 SS DL TO 5 Down & Ups

Circuit 1:

A1) 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

A2) Snatch Grip Overhead Squats: (establish grip: pvc/bar pushed back into hips/crease with no elbow bend.  Warm ups: 1: pvc x 5, barbell (25, 35, or 45) x5.  Worksets: 3 sets of 5 reps.

Circuit 2:

B) Overhead Squats TO Burpees 10>1, -1 FBT ) (25, 35, 45)

Circuit 3: 5 min AMRAP

C1) DB Thruster (10, 15, 20+)

C2) KB Swing (10, 15, 20+)

C3) Pullups (bands if needed)

Circuit 4: 9 rounds, 1 min each round.  Rotate from each in a row until hit 3 rounds of each Count reps upwards of ALL completed reps together.

D1) Box Jumps (6, 12, 18, 24inch)

D2) Pushups (knees>toes ..all CTG)

D3) Jump Rope

Conditioning:

50 feet sprints w/various form runs.  8 rounds w/15 sec rest.

STRETCH