
Thrash Session 17July2012
Yesterday my workout went well! I didn’t quite do as well as I wanted but so goes it and that is why we do work daily. I hope everyone is taking a rest day at a schedule that works for them. If you haven’t liked my Facebook or you aren’t following me on Twitter, the tabs to the left feature up to date feeds from both as well as my YouTube Channel, so check it out! Enough about the social media and lets get on with this workout.
Warm Up:
800M Run or Row
D.R.O.M.S
2 rounds
10X single unders
10X alternating legs( also known as high knees)
10X cross overs (crossing your arms as you jump through the rope)
10X skiing (jumping side to side)
10X double unders (if you don’t have your double under yet, do two single unders and then attempt to speed up your wrist speed and get 1 double under)
10 PVC Pass Throughs
10 OHS = Overhead Squat
Burgener Warm Up
Weight Training: Overhead Squat
Overhead Squat Technique from CFHQ
10-7-7-5-3-3
Work up to your 3 rep max and hit it twice.
OR
Speed/Endurance Training
Run/Row/Bike
10 rounds of work for 1 minute jog for 30 sec.
Workout:
7 Rounds For Time
10 Wall Ball
5 Push Jerk
10 Knee to Elbows
Then Tabata Sit Ups
8 rounds
20 secs of work
10 secs off
-Goal is maintain starting number throughout
Cool Down
400M Run or Row
Good Static Stretch
Roll Out with Lacrosse Ball/Foam Roller
Ice sore joints
– Wake up and repeat
Hey guys! The work-out went we’ll today! I went up to 155 on which probably wasn’t my 3RM but my form was a little iffy so I went back to the PVC. I was slow on the workout with 13 min 10 seconds! My knees to elbow were killing me and the wall ball target is awkward, so I’ll fix that! I also had 12 reps for the Tabata Situps! I hope everyone did well! Post some numberos or videos!