Thrash Session 4August2012

So only a finally less than a week in the field! I hope they have someone on their way to relieve me. If not

Warm Up: 800m Run/1000m Row/1200m Bike
D.R.O.M.S
10 Samson Stretch with Twist
10 Reverse Lung with a Twist
10 High Knees
10 Karaoke (each facing each way)
10 Heel to Butt
10 Over Heel to Butt
10 Frankenstein Walk
10 PVC Pass Throughs
10 Overhead Squat

Weight Training:Split Jerk 4X4X4X4X3X3
Sets of 4 @ 80%
Sets of 3 @ 90%

WOD:”Diane”
21-15-9
Deadlift
HandStand Push Ups

R/X for Diane is a 225 deadlift for men however with the volume being 45 repetitions I recommend going right around 50 and no greater than 55% of your 1RM. Mine just happens to be right around 225 so I go ahead and do this workout as RX’d. Just a recommendation.

Skill Training: Pick what your weak at today and attack it. L-Sit, Turkish Get Up, Hollow Rock, Planche, Hand Release Push Ups, Muscle Ups, Slam Ball, Double Unders. Anything you are weak at! Please get at it!

Cool Down:
400m Run/500m Row/800m Bike
Static Stretch
Roll Out with a Foam Roller/Lacrosse Ball
Ice down your joints!

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