October 6th, 2012 Thrash Session

Happy Birthday Disch!
Just had everyone over tonight for some steaks, cake (it’s a cheat day) and guesstures! It was awesome! Before that Jaime, a friend and I did a Thrash Session that was fun and a challenge.

Excercise

Warm Up:
400m Run/500m Row/800m Bike
D.R.O.M.S
10 Deep Lunges
10 Caterpillers
10 Reverse Caterpillars
10 Pass Throughs
Burgener Warm Up

Weight Training: Deadlift 5x5x5
Set of 5 @ 70% of 1RM
Set of 5 @ 75% of 1RM
Set of 5 @ 80% of 1RM

Workout:
3 Rounds
5 Kettlebell Swings (I used 79lb KB)
10 Box Jumps (I used a 30in box)
15 Sit Ups
20 Air Squats

Cool Down:
400m Run/500m Row/800m Bike
Static Stretching
Roll out with a Foam Roller/Lacrosse Ball
Ice down sore joints

Post WOD Meal (Cheat day for this guy)
Post WOD Protein
POST WOD Lurong Living

GET IT

One Response To  “October 6th, 2012 Thrash Session”
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