Thrash Session 27July2012

Hey! So I just want to give you another heads up that I will be gone from 30July2012 until 10August2012. Work Outs will still be posted but the programming was kind of hasty. This does not take away from how tough the workouts are. I simply put in BenchMark Workouts for people to hit and record sometimes, since I actually won’t be able to participate in these workouts because I will in the field making sure no one gets a boo boo! 

 

Warm Up:
800M Run/Row
D.R.O.M.S
10 Samson Stretches
10 Scorpion
10 Supermans
10 Spidermans
10 Pull Ups
10 Sit-ups

 Burgener Warm Up
Weight Training:Back Squat 6X3X3X2X2X1
6 @ 65%
3 @ 75%
2 @ 85%
1 @ 95%
or
Speed/Endurance:
Dot Drill
2 Rounds
100M Sprint Forward
30 sec Rest
100M Sprint BackWar
30 sec Rest
50M Karoke(facing one way)
half way through finish 50M facing the other way
30 sec Rest
Broad Jump 100M
30 sec Rest
Sorry you can’t reverse row! If someone does shoot me that video!
WOD: “Randy”
75 Snatches for time
At this volume you should be @ roughly 45% -55% of your 1RM. I am not 100% for Olympic Lifts at high volume because that is NOT what they are intended for, however you will see some workouts like these pop up! So be efficient in your lifts, and use proper form.
Cool Down:
400m Run/500m Row/800m Bike
Static Stretch (BIG TIME) – Be patient with these videos. My intention is to stretch out what we just worked out and in the warm up incorporate those stretches to loosen up what we worked the day prior and prepare the muscles we are about to use. We want HEALTHY athletes. Injuries do no one any good!
Ice your sore joints
(Take a supplement that I take often but am not going to disclose yet until I have their permission)
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