Thrash Session 21July2012

So there will be some huge changes going on with the website! Myself and another active duty service member who is finishing training to be an amongst the MOST ELITE WARRIORS tour military has will be posting a Special Operations preparation workout. This will be on my website but SEPERATE from THRASH SESSIONS. Yes, you may see similarities in the mobility, work out and cool down structure but this is geared for future special operations candidates in any service or anyone who wants to do extreme events. We have a very special sponsor who will be supporting us and yes this will include basic instructional videos, some interviews and events. So stand by for the next week for that new blog line. You will also start to see more post on military related/tactical news and my opinion or review on some gear. Just an update but anyways back to the good stuff!

Warm Up:
400M run or 500M Row
D.R.O.M.S
10 Rotational Squats
10 Samson Stretch
10 Overhead Squats
10 Pass Throughs
10 Cats and Dogs
10 Hip Thrust
1 min Planche
switch to
1 min right side Planche
switch to
1 min left side Planche
switch to
45 second regular plank.

Weight Training:Squat Clean
5-5-5-3-2
Start at 69% of max for your first lift after warm up. Then move to 75% of your max for the second lift. The third lift should be 89% and the last 2 lifts at over 90%. If you don’t have a 1 rep max establish this now.
Coach B on Clean Technique
or

Speed and Endurance Training: 800 mile repeats X 6
Start out 1st one at 75% percent full speed and increase speed until your last 2 sprints are all out.

Work Out: 15 minute AMRAP
20 Medicine Ball Cleans
10 Burpees
5 Deadlift

Skill Work: Pistol Squats
3 rounds of 10 squats (5 each leg)
Pistol Squat Progression Video This isn’t the one I used last time. Remember you can also use a band or hold onto an object to assist you in doing pistols. Remember to be loosened up to try these.

Cool Down:
400m Run
Static Stretching
Roll out with a foam roller and lacrosse ball
Ice down your sore joints

Scaling:
Operator (315lb Deadlift/24lb medicine ball men/ 165lb deadlift/ 20lb medicine ball women)

Level 4 (Prescribed) (225lb deadlift men/20lb med ball/ 155lb deadlift/ 14lb medicine ball women)

Level 3 (Intermediate) (185lb deadlift/18lb medicine ball men/ 135lb deadlift/ 12lb medicine ball women

Level 2 (Progressing) (155lb deadlift/16lb medicine ball men / 115lb deadlift/10lb medicine ball women)

Level 1(Beginner) (Comfortable weight deadlift and medicine ball cleans with proper form)

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