Thrash Session 25July2012

Today was a hectic day at work and I am officially a day behind. It happens sometimes but oh well! Welcome to working full time and being a dad! Once I get my home gym soon this may not be an issue.

Warm Up:
800m Run/1000m Row/ 1200m Bike
D.R.O.M.S
10 Jumping Jacks
10 Zero Count Burpees
10 Push Ups
10 Sit Ups
10 Pull Ups
10 Samson Stretch
10 PVC Pass Through
10 Overhead Squats
10 Whirly Birds
Burgener Warm Up

Weight Training: Snatch 3X3X3X3X3X3X1
First four sets of 3 @ 75% 1RM
Last two sets of 3 @ 85% of 1RM
Last rep @ 95%

Or

Speed/Endurance Training
Run 1 mile rest 1:30 and run another mile.

WOD:
Run or Row 1600m
10 KB Swings
20 Knee’s to Elbow
30 Back Extensions
40 Push Ups
50 Squats
Run or Row 1600m

Skill Training: Double Unders
3/1 min MAX EFFORT attempts. If you miss an attempt start over at 0.

Cool Down:
400m Run/500m Row/800m Bike
Static Stretching
Roll out with a foam roller and lacrosse ball
Ice down your sore joints

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