Thrash Session 30July2012

First day in the field today!

Warm Up
500m Run/Row or 800m Aerodyne or Watt Bike
2 rounds
10 single unders
10 high knee (alternating legs)
10 skiers
10 Crosses
10 Double Unders
10 Pass Throughs
10 Overhead Squats

Weight Training: Split Jerk 6X3X3X3X1X1
Set of 6 @ 75%
Set of 3 @ 85%
Set of 1 @ 95%


Speed/Endurance Training:
Run/Row/Bike for 60 seconds rest for 60 seconds X 8 rounds

WOD: EMOTM (Every Minute on the Minute) Power Cleans @ 60% of 1RM
Time starts and you do 1 power clean and then do 2 the next minute, 3,4 and so on and so forth. You count how many rounds you get to plus additional power cleans. So if you get to the 12 minute mark but only get 10 out of the 13 power cleans you would score it 12 rounds + 10 reps

Skill Training: Hand Stand Push Ups 5X5X5X5

Cool Down:
400m Run
Static Stretching
Roll out with a foam roller and lacrosse ball
Ice down your sore joints

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