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Lab Rat of the Year History…10th Year Anniversary!!!

As we prepare for our end of the year party once again I realized that this is OUR 10th year giving ‘The Lab Rat of the Year’ Award.  So, I thought I would compile a bit of our history…And it’s … Read more

This entry posted in Articles & Newsletters, Lab Rat of the Month & Hall of Fame, STL Personal Training, Success Stories, Testimonials, Lab Rat Hall of Fame, Upcoming Events, Competitions, & Seminars
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JUSTIN THACKER ON CHANNEL 4’S GREAT DAY ST. LOUIS

This entry posted in Articles & Newsletters, Success Stories, Testimonials, Lab Rat Hall of Fame, Weight loss
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Team Lab Friday Wave 4 of 4 (Level 3, Week 1 of 3): Intensification 2: ‘321…Peak’

Team Lab Friday Wave 4 of 4 (Level 3, Week 1 of 3): Intensification 2: ‘321…Peak’ ***OPTIONAL WORKOUT*** Level 1, 2, or 3 (match or beat last week/past numbers) Optional workout: A) Snatch: A, B, C’s/technique work/warm-ups with barbell only … Read more

This entry posted in Team LAB: Level 3 (workouts)
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Team Lab Friday Wave 4 of 4 (Level 2, Week 1 of 3): Intensification 2: ‘321…Peak’

Team Lab Friday Wave 4 of 4 (Level 2, Week 1 of 3): Intensification 2: ‘321…Peak’ ***OPTIONAL WORKOUT*** Level 1, 2, or 3 (match or beat last week/past numbers) Optional workout: A) Snatch: A, B, C’s/technique work/warm-ups with barbell only … Read more

This entry posted in Team LAB: Level 2 (workouts)
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Team Lab Friday Wave 4 of 4 (Level 1, Week 1 of 3): Intensification 2: ‘321…Peak’

Team Lab Friday Wave 4 of 4 (Level 1, Week 1 of 3): Intensification 2: ‘321…Peak’ ***OPTIONAL WORKOUT*** Level 1, 2, or 3 (match or beat last week/past numbers) Optional workout: A) Snatch: A, B, C’s/technique work/warm-ups with barbell only … Read more

This entry posted in Team LAB: Level 1 (workouts)
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The Lab Gym’s EXTREME BOOTCAMP: Friday or Sunday Homework 2/12/16

The Lab Gym’s EXTREME BOOTCAMP: Friday or Sunday Homework 2/12/16 JTLC Sprints Part 1: 100 yards forward, then backward x 3 rounds, rest 2 min Part 2, non stop: Sprint 15sec, 15 sec walking recovery x 4 rounds Sprint 15sec, … Read more

This entry posted in Bootcamp Workouts
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The Lab Gym’s Heavy Metal Crossfit: Friday 2/12/16

The Lab Gym’s Heavy Metal Crossfit: Friday 2/12/16 General & Specific Warm-up: [~10 minutes] Warm up:Corrective & JTLC, General Barbell Warm-up (pvc>bb) Warm up:Corrective & JTLC, General Barbell Warm-up (pvc>bb), Position stretches for the Jerk (pvc>bb) CF-JTLC:Catbacks x5*3, Flying posture … Read more

This entry posted in Heavy Metal Crossfit Workouts
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Heavy Metal CrossFit Competitor’s Blog: Friday 2/12/2016

  Heavy Metal CrossFit Competitor’s Blog: Friday 2/12/2016 Recovery day: 1) Stretch/mobilize everything (full lower body circuit, happy shoulders, etc). 2) Optional: SHORT to MEDIUM duration/steady state type work (row, bike, swim, run/walk, etc). Keep intensity low and don’t overly … Read more

This entry posted in Heavy Metal Crossfit Competitors Workouts
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Team Lab Thursday Wave 4 of 4 (Level 3, Week 1 of 3): Intensification 2: ‘321…Peak’

Team Lab Thursday Wave 4 of 4 (Level 3, Week 1 of 3): Intensification 2: ‘321…Peak’ *Goal each week/wave: match or beat last week/past numbers *Note: Lift % based on top classical lifts. In some cases Work sets listed only) … Read more

This entry posted in Team LAB: Level 3 (workouts)
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Team Lab Thursday Wave 4 of 4 (Level 2, Week 1 of 3): Intensification 2: ‘321…Peak’

Team Lab Thursday Wave 4 of 4 (Level 2, Week 1 of 3): Intensification 2: ‘321…Peak’ *Goal each week/wave: match or beat last week/past numbers *Note: Lift % based on top classical lifts. In some cases Work sets listed only) … Read more

This entry posted in Team LAB: Level 2 (workouts)
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Team Lab Thursday Wave 4 of 4 (Level 1, Week 1 of 3): Intensification 2: ‘321…Peak’

Team Lab Thursday Wave 4 of 4 (Level 1, Week 1 of 3): Intensification 2: ‘321…Peak’ *Goal each week/wave: match or beat last week/past numbers *Note: Lift % based on top classical lifts. In some cases Work sets listed only) … Read more

This entry posted in Team LAB: Level 1 (workouts)
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The Lab Gym’s EXTREME BOOTCAMP-Thursday-Shoulders, Arms, Quads 2/11/16

The Lab Gym’s EXTREME BOOTCAMP-Thursday-Shoulders, Arms, Quads 2/11/16 Warm up: Bootcamp JTLCCatbacks x10*3, flying posture hold x3*10, Is x5*3, Tsx5*3, As x5*3, hip bridge x10*3, squat and hold for 30 sec…then into JTLC: Bootcamp JTLC (note: only 5 reps of … Read more

This entry posted in Bootcamp Workouts
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