Thrash Session 19August2012 “Do Something”

Yesterday was an awesome day! We were at and I will be working with these guy in the future. If you love Call of Duty and Battlefield you will be facing off against me and some of my friends in the future. Mini Me(Vern) from Austin Powers dropped by among the other celebrities who came to support the troops. Then at the Do Something Pre-Party, Grady got his hair did by the Matrix Family. They turned that barrel chested freedom fighter into a well groomed prince. There we met Carlon from Disney’s Antz Farms and at Quinton Aaron from The Blindside. Anyways looking forward the VH1 Do Something Awards with my Jaime.

Warm Up:
400M Run/ 500 Row/800m Bike
1 Rounds
10 Samson Stretch (5 each leg)
10 Caterpillars
10 Cats & Dog’s
10 Spider Man’s
10 Scorpions
10 PVC Pipe Pass Throughs
10 Sit Ups
10 Push Ups

Burgener Warm Up

Weight Training: Clean and Jerk 7X7X5X5X1
Set of 7 @ 70%
Set of 7 @ 75%
2 Sets of 5 @ 80%
Set of 1 @ 100% YUP! Get that new max

Work Out: 5 Rounds
400m Run or 500m Row
10 Pulls Ups
10 Snatches @ 50% of 1RM

Cool Down:
400m Run/500m Row
Static Stretching
Roll out with Lacrosse Ball or Foam Roller
Ice down sore joints!

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