Thrash Session 2August2012

Probably hating life because I am not the one actively patrolling and or training! Oh well I guess this is the part where I accept that I am not longer preparing for fighting : (

Warm Up

400m Run/500m Row/800m Bike

2 Rounds
10 Samson Stretch (5 each leg)
10 Caterpillars
10 Cats & Dog’s
10 Spider Man’s
10 Scorpions
10 PVC Pipe Pass Throughs
10 Overhead Squats

Weight Training: Overhead Squat 3X3X2X2X1X1
Sets of 3 @ 80%
Sets of 2 @ 90%
Sets of 1 @ 1RM


Speed/Endurance Training:
Dot Drill
200m Sprint Intervals X 6 with 30 sec rest in between

WOD: Grace
30 Clean and Jerks for time

Prescribed weight is 135 however I believe that you should do this @ 55% of 1RM due to volume. That is pretty specific to each person and times should be pretty even across the board.

Skill Training: None

Cool Down:
400m Run/500m Row/600m Bike
Static Stretch
Roll out with a foam roller or lacrosse ball
Ice Down Sore Joint

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