The Lab Gym’s EXTREME BOOTCAMP – Saturday- JTLC + Run to Grand (1/2 mile) – 2/8/14
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
B1) 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.
B2) Snatch Grip Deadlifts: Same grip as Snatch OH Squat. Warm ups: 1: pvc x 5, barbell (25, 35, or 45) x5. Worksets: 3 sets of 5 reps.
Longest Tabata Ever: 31 minutes
1) Split Squat Jump-all right
2) Split Squat Jump-all left
3) Split Squat Jump-all right
4) Split Squat Jump-all left
5) Split squat jump-alternating
6) Split squat jump-alternating
7) Power Pushups
8) Power Pushups
9) Squat Jumps
10) Squat Jumps
11) Plyo Pushups
12) Plyo Pushups
13) Broad Jumps
14) Broad Jumps
15) Medicine Ball: Floor to overhead
16) Medicine Ball: Floor to overhead
17) Medicine Ball: SS DL to Jump (arms stay down/long)
18) Medicine Ball: SS DL to Jump (arms stay down/long)
19) Medicine Ball Chops: right
20) Medicine Ball Chops: left
21) MB Lunge and Twist (toward forward leg)
22) MB Lunge and Twist (toward forward leg)
23) MB Overhead Alternating Lunges
24) MB Overhead Alternating Lunges
25) MB Alternating Pushups (roll hand to hand)
26) MB Alternating Pushups (roll hand to hand)
27) MB Mountain Climbers
28) MB Mountain Climbers
29) MB Reverse Pullovers
30) MB Reverse Pullovers
31) High knees with/squat and hold rest
32) High knees with/squat and hold rest
33) CC Skiers w/ high plank rest
34) CC Skiers w/ high plank rest
35) High 5s w/squat & hold rest
36) High 5s w/squat & hold rest
37) J Jacks w/ high plank rest
38) J Jacks w/ high plank rest
39) Walking Planks w/ squat & hold rest
40) Walking Planks w/ squat & hold rest
41) Standing Bicycle crunch w/high plank
42) Standing Bicycle crunch w/high plank
43) Spiderman crawls w/squat & hold rest
44) Spiderman crawls w/squat & hold rest
45) Down & Ups w/high plank rest
46) Down & Ups w/high plank rest
47) Sprint in place w/squat & hold rest
48) Sprint in place w/squat & hold rest
49) Split Squat hold-right w/run in place rest
50) Split Squat hold-left w/run in place rest
51) Split Squat hold-right w/run in place rest
52) Split Squat hold-left w/run in place rest
53) 2 inch pushup hold w/run in place rest
54) 2 inch pushup hold w/run in place rest
55) Flying posture hold w/run in place rest
56) Flying posture hold w/run in place rest
57) SS Start position hold w/run in place rest
58) SS Start position hold w/run in place rest
59) Pullup hang w/run in place rest
60) Pullup hang w/run in place rest
61) SS Squat w/handcuff position hands w/run in place rest
62) SS Squat w/handcuff position hands w/run in place rest
Stretch!
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