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
