Thrash Session 23July2012
I hope that everyone had a great day at Church and with family! Check my previous post about the churches that I go to and absolutely love the message they give. If you have any questions please comment on this or shoot mea message. So now it’s time,
10 Samson Stretches
10 Pull Ups
Weight Training:Front Squat 3-3-3-3-1-1
CrossFit Front Squat
Do the first 4 sets of 3 @ 80% and then the last two sets @ 95%
Speed/Endurance Training: 100M Hill Sprints X 10 Rest on the way back down.
Work Out: 21-18-15-12-9-6-3
Alternate GHD Sit Ups/Back Extensions So 21 Sit ups, 18 Back Extensions, 15 Sit ups and so on..
Ring Push Ups
Skill Training: Turkish Get Ups
CrossFit OKC Turkish Get Ups
3 sets of 10 (5 each arm)
Roll out with a foam roller and lacrosse ball
Ice down your sore joints