Thrash Session 28July2012

Last night was nice! Dinner with friends and my wife. My little girl is an absolute angel! So I hope you have fun today and enjoy the work.

Warm Up:
400m Run/500m Row/ 600m Bike
D.R.O.M.S
10 Samson Stretch (5 each leg)
10 Burpee Broad jump
10 Pull Ups
10 Push Ups
10 Good Mornings
10 Overhead Squats
10 Cats and Dogs
10 Hip Thrusters
10 Pass Throughs
Burgenr Warn Up

Weight Training: Push Press 4X4X4X3X2X1
Sets of 4 @ 80%
Sets of 3 @ 85%
Sets of 2 @ 90%
Sets of 1 @ 95%

or

Speed/Endurance Training: Distance Run
Depending on training purpose:
Short:5k run/bike/row
Medium:10k run/bike/row
Long:15k run/bike/row

WOD: “ROY”

Five rounds
45% of 1RM Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups

Cool Down:
Run 400m/Row 500m/Bike 600m
Static Stretch
Roll out on foam roller/lacrosse ball
Ice your sore joints

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