Thrash Session 10Jul2012
How is everyone doing today? I hope you all are ready for a fun work out! I would like to hear some feed back about how you thought the work out went and what were the toughest parts! Good luck, have fun and be safe. Remember proper form and quality of movement are more important than the amount of weight lifted. I am very close to getting the gear I need to start these work out videos so please be patient.
800m Run or 800m Row
D.R.O.M.S (Dynamic Range of Motion Stretch)
25 yard lunges
25 yard karaoke or called tapioca (face both ways)
25 yard burpee long jump
10 PVC Pipe Pass Through’s
10 Over Head Squats
10 Cats & Dogs
If you have a specific area thats bugging you, grab a foam roller or lacrosse ball and roll it out.
Burgerner Warm Up
Today we are going to do a little speed training instead of weight training and you will see why here shortly.
3 Rounds Of
60 sec Rest
200M Sprint/ Row
45 sec Rest
30 sec Res
Every Minute On The Minute Cleans
75% of Body Weight
Unless you are a Beginner(Level 1) than you will do a very manageable weight.
Skill Work: Russian Twist & HandStand Hold
5 round of 20 with manageable weight
Hand Stand Hold:
2 X Max Timed Hold with a push up on every minute!
Roll out with a foam roller and lacrosse ball
Ice down your sore joints
There is no scaling today! Everyone can do all of these exercises and it is up to you what weight you use for the Russian Twist. This is skill work not weight work.