Thrash Session 20July2012

So I had another amazing day! I am thankful to be alive and have a gorgeous daughter and wife. Today was my rest day but I assure you that I put 2 of my guys through the work out, slightly modified due to their previous work outs and it was a doozy! These guys are definitely doing well, but are still new. So we will see how all this goes down. As you all know I am trying to do some videos. I am currently getting the capital to obtain the proper gear and to be able to do these videos for my blog and for my wife’s. Please bare with me on this and I will have post full of video and love.So for today I would like you to have fun as usual, rest if you need but if not

Warm Up:

800m Run or Row
10 Good Mornings
10 Caterpillars
10 Samson Stretch(5 each leg)
10 Reverse Lunges with Twist
10 Good Mornings
10 Air Squats
10 PVC Pass Throughs
Burgener Warm Up

Weight Training: Split Jerk from the Rack
Do a good warm up of 10 reps at a very light weight. Start your set of 7 reps at less then 69% of your max. Increase to 70-79% then to rough 85% of your 1RM for 3 reps. Last finish at 89% of your 1RM for the jerk. This is the more detailed lifting I am talking about as it applies to you. If you do not have a 1 REP max establish it now.


Speed/Endurance Training: 400m Sprints
1st Sprint at 60% intensity rest 90 seconds
2nd Sprint at 80% intensity rest 90 seconds
3rd Sprint at 100% intensity rest 90 seconds
4th – 6th Sprint at 100% intensity rest 90 seconds in-between

Work Out:

2 rounds for time
50 Air Squats
40 Double Unders or 120 Single Unders
30 Sit Ups
20 Pull Ups
10 Ring Dips

Cool Down:
400m Run or Row
Static Stretching(video will be along soon)
Roll out on roller or lacrosse ball
Ice Down Sore Joints, if you use tiger balm or icy hot wash hands before using restroom.(It is a bad idea)

Scaling: *Pull ups and Ring Dips can be with a band of appropriate resistance for assistance.

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