
Thrash Session 8September2012
Today’s Thrash Session is a real quick toss up! I hope you like it
Warm Up:
800m Run/1000m Row/1600m Bike
D.R.O.M.S
10 Push Ups
10 Sit Ups
10 Frankenstein Walks
10 SpiderMans
10 Cats and Dogs
10 Overhead Squats
10 PVC Pipe Pass Throughs
10 Overhead Squats
Burgener Warm Up
Weight Training: Push Jerk 10X8X6X4
Sets of 10 @ 75% of 1RM
Sets of 8 @ 77% of 1RM
Sets of 6 @ 80% of 1RM
Set of 4 @ 85% of 1RM
Work Out: 12 Min AMRAP
10 Deadlift @ 55% of 1RM
50 Double Unders
Cool Down:
400m Run/500m Row/800m Bike
Static Stretching
Roll out with foam roller/lacrosse ball
Ice Down Sore Joints!