Thrash Session 9Jul2012
If you’ve been following this for a while you now realize I keep my Warm – Ups close to the same and alternate them and that I keep the exact same cool down. You will see some more variations of these warm-ups and even mash ups but the reason is that they work for me. If you need to add a facet to your warm up or cool down then do it by all means. This is just a template for you to go off of. Improve it as you see fit, or if you want shoot me suggestions and I will take them into consideration. I am doing this programming based off of my experiences and what I found successful. Anyways, enjoy.
800m Run or 800m Row
Rest 1 – 2 minutes
10X single unders
10X alternating legs( also known as high knees)
10X cross overs (crossing your arms as you jump through the rope)
10X skiing (jumping side to side)
10X double unders (if you don’t have your double under yet, do two single unders and then attempt to speed up your wrist speed and get 1 double under)
D.R.O.M.S (Dynamic Range of Motion Stretch)
If you have a specific area thats bugging you, grab a foam roller or lacrosse ball and roll it out.
Burgerner Warm Up
Weight Training: Split Jerk
Start @ 75% of 1RM and work up to 100%. If you haven’t establish your 1RM this is the time. 15 minute time limit.
WorkOut: Running Fran
Ensure Perfect Form on Thrusters
15 Pull Ups
Skill Work: Pistol Squats
5 rounds of 10 (5 each leg)
Roll out with a foam roller and lacrosse ball
Ice down your sore joints
Operator ( 115lb thruster, chest to bar pull-ups men/ 75lb Thruster, chest to bar pull-ups women)
Level 4 (Prescribed) ( 95lb thruster men/ 65lb Thruster women)
Level 3 (Intermediate) (85lb thrusters men/ 55lb Thruster)
Level 2 (Progressing) ( 75lb thrusters men/ 45lb Thruster women)
Level 1 (Beginner) (Comfortable weight thrusters)
** If you do not have pulls ups use resistance band that is still challenging.