
Thrash Session 22July2012
Sup Sup! I hope you enjoyed your Saturday and the workout! Please keep documenting your work-outs on paper until I get this new system up! I am really looking forward to it.
Warm Up:
800m Run (Don’t Row unless absolutely necessary)
D.R.O.M.S
2 rnds
10 Single Unders
10 High Knee (Alternating Legs)
10 Skiers (Jumping side to side)
10 Crosses
10 Double Unders
10 Cats and Dogs
10 PVC Pipe Pass Throughs
10 Good Mornings
10 Push Ups
Burgener Warm Up
Weight Training: Snatch 6X6X6X6X6 @ 70% of 1RM with 1 minute rest in between
Or
Speed/Endurance Training: Run/Row 4 miles or Bike 6 miles for time
Work Out: “Lynne “ + Love
5 rounds for time
MAX Body Weight Bench Press
MAX Pull Ups
MAX Toes to Bar
Push YOURself
Skill Training: MAX Height Box Jump
Cool Down:
400M Run or Row
Static stretching
Roll out with Foam Roller or Lacrosse Ball
Ice down sore joints
*Don’t forget to try and eat a good amount of protein within 15 minutes of working out. A protein/recovery shake can’t hurt! Waiting for some companies that I love to want some attention so I can tell you what I use for supplements and for gear. Until then…standy by for a detailed class on nutrition and supplements.