Thrash Session 23September2012

I am off to church at Grace North County today! I will then be coming home, modifying the gym a little bit and then guess what? THRASHING! I hope people try these workouts and post some times. Remember all you need is basic gym equipment to do most of them. I will show you how to acquire this in a later episode for cheaper than I even did.

Warm Up:
800m Run/1000m Row/1600m Bike
D.R.O.M.S
10 Good Mornings
10 Hip Thrusters
10 Caterpillars
10 Burpee Broad Jumps
10 Frankenstein Walk

Weight Training: Strict Shoulder Press 6X6X6X3
You can do this from the rack, but if not remember you have to CLEAN it in order to press it!
Set of 6 @ 65% of 1RM
Set of 6 @ 70% of 1RM
Set of 6 @ 75% of 1RM
Set of 3 @ 80% of 1RM

Work Out:
5 Rounds For Time
10 Push Press
20 Hand Release Push Ups
30 Sit Ups

Cool Down:
400m Run/500m Row/800m Bike
Static Stretching
Roll out with foam roller/lacrosse ball
Ice Down Sore Joints

POST WOD MEAL
POST WOD
POST WOD Fish Oil
POST WOD Protein

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