October 7th, 2012 Thrash Session

Today was the usual! Church and then a nice little workout! My friends came over to see me so I didn’t get the workout posted in time but here it is for today.

Be Great!

Warm Up:
400m Run/500m Row/800m Bike
D.R.O.M.S
10 Spidermans
10 Scorpions
10 Jump Lunges
10 Burpee Broad Jumps
Burgener Warm Up

Weight Training is the work out today!

Snatches: 1x1x1x1x1x1x1x1x1x1x1x1 @50% of 1RM
Cleans: 1x1x1x1x1x1x1x1x1x1 @50% of 1RM

Cool Down:
400m Run/500m Row/800m Bike
Static Stretching
Rollout with Foam Rollers/Lacrosse Ball
Ice down sore joints

Take yo’ LURONG LIVING!

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