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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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