Thrash Session 26September2012

Yesterdays Thrash Session was brutal! I used a 79lb Kettlebell, 50lb Slam Ball and 95lb Thrusters! My front squats I went up to 185lbs. My previous 1 rep max is 245 but form was poor, so I gave focus to quality of movement. I hope you all do the same! So now on to Today’s thrash session!

95lb Thrusters = pain!
95lb Thrusters!

Warm Up:
400m Run/500m Row/800m Bike
10 Push Ups
10 Sit Ups
10 Air Squats
10 PVC Pass Throughs
10 Lunges

Burgener Warm Up

Snatch Balance: 3X3X3X3X3X3X3

First 3 sets of 3 @ 65% of 1RM of Snatch
Last 3 sets of 3 @ 70% of 1RM of Snatch

Work Out:
Hand Stand Push Ups
Clean @ 50% of 1RM
Floor Sweepers

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

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