
Thrash Session October 26th, 2012
As everyone knows, I passed my test and as soon as I receive my certificate I will be a CrossFit Level 1(CF-L1) trainer! Anyways, since my Thrash Sessions are my own little work out program that I do, I am going to post one for today in celebration.
Warm Up:
400m Run/500m Row/800m Bike
D.R.O.M.S
2 Rounds
10 Caterpillars
10 Push Ups
10 Squats
10 Cats and Dogs
Burgener Warm Up
Weight Training: Deadlift 10X8X6X4X2/80-120 secs between sets
Set of 10 @ 50% of 1 Rep Max
Set of 8 @ 60% of 1 Rep Max
Set of 6 @ 65% of 1Rep Max
Set of 4 @ 75% of 1 Rep Max
Set of 2 @ 85% of 1 Rep Max
5 minutes rest
Work Out: “21”
5 rounds of
21 Hand Release Push Ups
21 Air Squats
21 Sit Ups
21 Kettblebell Swings (Light to moderate weight maintaing form)
Cool Down:
400m Run
Static Stretching
Roll out with Foam Roller/Lacrosse Ball
Ice Down sore joints
Recovery:
Lurong Living as prescribed. After 30 day loading phase 1 pill at morning and 1 at night
Fish Oil( I’ll go over brands later)
Protein (Lean with little sugar)
Meal (within 15-30 minutes post work out)
I will go over the foundations here soon! The camera I want to use is actually being ordered this week so there won’t be anymore false promises once that comes in.