Thrash Session 27September2012

Today got posted late! I am so sorry! I am working on a lot of other stuff! The program is always developing so you will see it evolve. I am waiting to get a video camera with all the audio equipment required! Since tomorrow is a rest day I will be posting a video (promise) about getting started and that way people who want to start can get on the program and work out with me.

Setting up for 205# Split Jerk X 3 reps

Warm Up:
800m Run/ 1000m Row/1600m Bike
10 Caterpillers
10 Lunges
10 Spider Mans
10 PVC Pass Throughs
10 OverHead Squat
Burgener Warm Up

Weight Training: Split Jerk 7X7X5X3
Set of 7 @ 65% of 1RM
Set of 7 @ 70% of 1Rm
Set of 5 @ 75% of 1RM
Set of 3 @ 80% of 1RM

Work Out: 4 Rounds
20 Push Press
15 Box Jumps
200m Sprint

Cool Down:
400m Run/500m Row/1000m Bike
Static Stretching
Roll Out with Foam Roller/Lacrosse Ball
Ice Down Sore Joints

Post WOD Meal
Post WOD Lurong Living
Post WOD Fish Oil
Post WOD Protein

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