18August2012 Thrash Session

So today is going to be an good work out! I have a lot going on so I may not be able to get it in. I am doing a Pro’s v.s. G.I Joes at Parlor in Los Angeles. I will then be doing the VH1 Do Something Awards Pre-Party. So my schedule is insane. These workouts generally take an hour to an hour and a half depending on how long you take to stretch it out! So

Warm Up:

Warm Up
800m Run or 1000m Row
2 Rounds
10 Samson Stretch (5 each leg)
10 Caterpillars
10 Cats & Dog’s
10 Spider Man’s
10 Scorpions
10 Mountain Climbers
Burgerner Warm Up

Weight Training: 4X4X3X3 Snatch Pull
Set of 4 at 90% of 1RM Snatch
Set of 4 at 100% of 1RM Snatch
Set of 3 at 110% of 1RM Snatch
Set of 3 at 115% of 1RM Snatch

The idea is to go heavy on pulls. This is to increase your strength and explosiveness so all that is left to do is get he speed to get under the bar.

WOD: 1 Round For Time
1 Mile Run
50 Pull Ups
40 Burpees
30 Deadlifts @ 50% of 1RM
20 Pistol Squats (10 each leg)
10 Hand Stand Push Ups
400m Sprint

Cool Down:
400m Run/500m Row/800m Bike
Static Stretching (Stand by for video coming in a week or so)
Roll out with a foam roller and lacrosse ball
Ice down your sore joints

Be aware that it is imperative that you stretch afterwards to improve flexibility. Videos will be here soon but stretching and icing is preventative maintenance against injury! Also ensure to listen to your body! If you start to hurt it’s okay to miss a Thrash Session! Your health is important because if you can’t show up to work healthy, you can’t get paid! So please be thorough! We want to build healthy, well rounded individuals and we can’t do that if your injured!

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