Thrash Session 22September2012

Today I am going Rock Climbing at in Escondido with my buddy! I am super excited because I haven’t done that in forever and we will see how I do.

When I get home I will be doing some improvements to the gym and then thrashing pretty good.

Warm Up:
400m Run/500m Row/800m Bike
10 Push Ups
10 Whirly Birds
10 Sit Ups
10 Cat and Dogs
10 Caterpillers
10 Scorpions
10 PVC Pipe Pass Throughs
10 Overhead Squats
Burgener Warm Up

Weight Training: Deadlift 10X7X7X5X3
Set of 10 @ 50% or less of 1RM this is your warm up.
Set of 7 @ 70% of 1RM
Set of 7 @ 75% of 1RM
Set of 5 @ 80% of 1RM
Set of 3 @ 85% of 1RM

Work Out: 12 Minute AMRAP
5 Burpees
10 Sumo Deadlift High Pull
15 Air Squats

Cool Down:
400m Run/500m Row/ 800m Bike
Static Stretching
Rollout with Foam Roller
Ice Down Sore Joints

Post WOD meal
Post WOD Protein
Post WOD
Post WOD Fish Oil

— Chill mode–

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