Thrash Session 3August2012

I miss my wife and my baby girl!

Warm Up

800m Run/1000m Row/1200m Bike
10 Samson Stretch (5 each leg) with a twist
10 Reverse Lunge with a twist
10 Caterpillars
10 Cats & Dog’s
10 Spider Man’s
10 Scorpions
10 Hip Thrusters
10 Overhead Squats
Burgerner Warm Up

Weight Training:Snatch Pull 3X3X3X3X3X1
You should do a good warm up and then start out heavy with these. This is to work on using the hips, speeding through the middle and getting the elbows high and out.


Speed Endurance Training:
Dot Drill
800m Sprint
Rest 60 seconds
1200m Sprint
Rest 60 seconds
400m Sprint

WOD: One of the few exceptions for a workout that I will program for over 15 minutes! Today we are going to do a workout called “Chelsea”.

Every Minute on the Minute for 30 Minutes
5 Pull Ups
10 Push Ups
15 Squats

Skill Training: Double Unders
3 rounds of max Double Unders in 1 minute. Rest 60 seconds in-between

Cool Down:
400m Run/500m Row/800m Bike
Static Stretch
Roll out with a foam roller or lacrosse ball
Ice down

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