Thrash Session 14September2012

Another workout!

Warm Up:
800m Run/1000m Row/1600m Bike
D.R.O.M.S
2 Rounds
(Jump Rope)
10 Single Unders
10 Skiers (Side to Side)
10 Single Leg(High Knee)
10 Crosses
10 Double Unders

then..
10 OHS Squats w/PVC
10 PVC Pass Throughs

Burgener Warm Up

Weight Training: Front Squat 7X6X5X4
Sets of 7 @ 75% of 1RM
Sets of 6 @ 85% of 1RM
Sets of 5 @ 90% of 1RM
Sets of 4 @ 95% of 1RM
Sets of 2 @ 98% of 1RM

Work Out: 4 Rounds
200m Run
20 Hang Cleans @ 50% of 1RM
10 Pull Ups
5 Ring Dips
200m Run

Cool Down:
400m Run/500m Row/800m Bike
Static Stretching
Roll out with Foam Roller/Lacrosse Ball
Ice Down Sore Joints

One Response To  “Thrash Session 14September2012”
  • Ogy

    So glad you’re doing well-
    Sending you love always from la la land-
    OGY

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