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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

Team LAB 3/6/15 Friday, Wave 3a of 4a, Week 3 of 3 Level 2

Team LAB 3/6/15 Friday, Wave 3a of 4a, Week 3 of 3 Level 2 (Note: Lift % based on top classical lifts.  In some cases Work sets listed only) *Individual edits and adjustments can be made for your needs (to … Read more

This entry posted in Team LAB: Level 2 (workouts)

Team LAB 3/6/15 Friday, Wave 3a of 4a, Week 3 of 3 Level 1

Team LAB 3/6/15 Friday, Wave 3a of 4a, Week 3 of 3 Level 1 (Note: Lift % based on top classical lifts.  In some cases Work sets listed only) *Individual edits and adjustments can be made for your needs (to program … Read more

This entry posted in Team LAB: Level 1 (workouts)

Team LAB 3/6/15 Friday, Wave 3a of 4a, Week 3 of 3 Level 3

Team LAB 3/6/15 Friday, Wave 3a of 4a, Week 3 of 3 Level 3 (Note: Lift % based on top classical lifts.  In some cases Work sets listed only) *Individual edits and adjustments can be made for your needs (to … Read more

This entry posted in Team LAB: Level 3 (workouts)

Team LAB 3/6/15 Friday, Wave 3a of 4a, Week 3 of 3

Team LAB 3/6/15 Friday, Wave 3a of 4a, Week 3 of 3 (Note: Lift % based on top classical lifts.  In some cases Work sets listed only) *Individual edits and adjustments can be made for your needs (to program and … Read more

This entry posted in Team LAB Workouts

The Lab Gym’s EXTREME BOOTCAMP: Friday or Sunday Homework 3/6/15

The Lab Gym’s EXTREME BOOTCAMP: Friday or Sunday Homework 3/6/15 JTLC Suicide sprints: 60 yards (divide into 3rds) 5 rounds 60 sec rest between rounds Then: Walk 2 miles STRETCH

This entry posted in Bootcamp Workouts

Heavy Metal CrossFit Competitor’s Blog: Friday 3/6/15

Heavy Metal CrossFit Competitor’s Blog: Friday 3/6/15 Wave 3a-Week 3 of 3 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 … Read more

This entry posted in Heavy Metal Crossfit Competitors Workouts

The Lab Gym’s Heavy Metal Crossfit: Friday 3/6/15

The Lab Gym’s Heavy Metal Crossfit: Friday 3/6/15 Warm up (10 min): General & Specific Warm-up: [~10 minutes] Warm up:Corrective & JTLC, General Barbell Warm-up (pvc>bb), Position stretches for the Jerk (pvc>bb) CF-JTLC:Catbacks x5*3, Flying posture hold x3*10, Is, Ts, As … Read more

This entry posted in Heavy Metal Crossfit Workouts

The Lab Gym’s Heavy Metal Crossfit: Thursday 3/5/15

The Lab Gym’s Heavy Metal Crossfit: Thursday 3/5/15 General & Specific Warm-up: [~10 minutes] Warm up: Corrective & JTLC, General Barbell Warm-up (pvc>bb) CF-JTLC: Catbacks x5*3, Flying posture hold x3*10, Is, Ts, As x5*3, Low plank x30s, Hip bridge x5*3, Squat & hold … Read more

This entry posted in Heavy Metal Crossfit Workouts

Team LAB 3/5/15 Thursday, Wave 3a of 4a, Week 3 of 3

Team LAB 3/5/15 Thursday, Wave 3a of 4a, Week 3 of 3 (Note: Lift % based on top classical lifts.  In some cases Work sets listed only) *Individual edits and adjustments can be made for your needs (to program and … Read more

This entry posted in Team LAB Workouts

The Lab Gym’s EXTREME BOOTCAMP – Thursday-Shoulders, Arms, Quads-3/5/15

The Lab Gym’s EXTREME BOOTCAMP – Thursday-Shoulders, Arms, Quads-3/5/15 Warm up: Bootcamp JTLC: (all for 10 seconds all in place) half speed, 3/4 speed, full speed, high knees, butt kicks, crisscross jumps, cross country skiers, mountain climbers, spiderman crawls, pushups … Read more

This entry posted in Bootcamp Workouts
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