Thrash Session August 11th, 2012

I am finally back from the field! Today I am headed up to Los Angeles for Baron Davis’s Celebrity Kick Ball Game @ Jackie Brown Stadium in Los Angeles, CA to benefit Rising Stars of America. Some really awesome people will be there including beautiful my wife,my gorgeous daughter her best friend and her awesome son. Sorry today was thrown up late and short! I was up with Sienna till 4:30 a.m. 

 

Warm Up:

800m Run or Row

D.R.O.M.S (Dynamic Range of Motion Stretching)

30 sits ups, 10 push ups

20 sit ups, 10 push ups

10 sit ups ,10 push ups

2 Rounds

10 PVC Pass Throughs

10 Overhead Squats with PVC

Focused Ham String and Quad Stretch/ Warm up

Burgener Warm Up

 

Weight Training: Front Squat 6X6X3X3X3

Set of 6 @ 70%

Set of 6 @ 75%

Set of 3 @ 80%

Set of 3 @ 90%

Set of 3 @ 95%

 

Work Out: 5 Rounds for Time

5 Split Jerk @ 75% of 1RM

10 Toes to Bar

15 Box Jumps

20 Air Squats

 

Cool Down:

400m Run/ 500m Row/ 800m Bike

Static Stretching

Roll out with a foam roller and lacrosse ball

Ice down your sore joints

 

 

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