Thrash Session 16July2012
The true test of these workouts starts tomorrow morning! I am going to be doing some testing for a brand new program here soon. It is not a work out program, but work out tracking program so I will need some committed people to help me and this great program out. We are really going to put it to the test and give some good feedback. It’s a relationship that I am looking forward to starting and continuing. This product is revolutionary and something I believe in. So if you want to be one of the first to participate in this program let me know!!
800M run or Row
25 yard Walking Lunges
25 Burpee Broad Jump
25 yard Karoke/Tapioca
10 PVC Pass Throughs
10 OverHead Squats
Burgener Warm Up
Weight Training: Hang Cleans
Start at 85% and work up to 95% ending there at your last two reps. Perfect form should be kept though out. There were some form flaws with the performances I saw in cleans during the games. I have had the issue to, so we need to keep it clean and perfect this form.
Speed/Endurance Training: 400M/200M Sprints
4 rounds of 400m Sprint w/60 sec rest in between each round.
8 rounds of 200m Sprint w/60 sec rest in between each round.
12 Min AMRAP
5 Toes to Bar
400m Run or Row
Roll out on foam roller or lacrosse ball
Ice sore joints down and relax
Operator ( 275lb deadlift/70lb KB men/ 175lb deadlift/53lb KB women)
Level 4 (Prescribed) ( 225lb deadlift/62lb KB men/155 lb/44lb KB women)
Level 3 (Intermediate) (200lb deadlift/53lb KB men/ 135lb deadlift/ 35lb KB women)
Level 2 (Progressing) (175lb deadlift/ 44lb KB men/ 125lb deadliest/35lb KB women)
Level 1 (Beginner) (Whatever keeps your form legit!)