Thrash Session19July2012

So today we are going to use some kettle bells to our advantage. Kettlebells are an amazing tool and you get a great core work out from them. I hope everyone is doing well and is monitoring your progress. If you are dedicated to doing these work outs. Let me know because soon we will have a program to track EVERYONE committed to the work outs I post so you can see how everyone pairs up against each other. My goal is to build a community that reaches outside of the gym when I own it. Some people own garage gyms or if you do these workouts in a globe gym and get odd stairs, please share it. Please give me time to get these videos going. I am busy with work, my daughter and getting stuff ready for the show. Sorry for making you all wait, but sometimes that is just how the cookie crumbles.

Warm Up:

600m Run/Row
D.R.O.M.S

1 Rounds
10 Walking Lunges (each leg)
10 Frankenstein Walk (each leg)
10 Caterpillars
10 Zero Count Burpees
50 Single Unders
20 Sit Ups
10 Pull Ups
10 PVC Pass Throughs
Burgener Warm Up

Weight Training:Back Squat 5X5X3X3X1X1
Increase weight after every set. YOU DO not have to worry about hitting your 1 REP max! Work up to it with perfect form, getting full depth.

or

Speed Endurance Training: Run/Row 5k for time or bike 10k. Ensure your loosen up more if you choose this route

WorkOut:
5 Rounds For Time
10 1-Arm Snatch KB (5 each arm)
10 KB Swing
10 Hand Release Push Up
10 Box Jump

Skill Training: L-Sit
3 rounds of MAX EFFORT L-Sit with 30 sec rest in between!

I know these skills are getting repeated but we need to get wicked strong in these areas. Most gymnastics! I will be adding more skills soon!

Cool Down:

400m Run
Static Stretching (Stand by for video coming in a week or so)
Roll out with a foam roller and lacrosse ball
Ice down your sore joints

**Remember your doing workouts which breeds elite athletes, regardless of your capability treat your body as such. Also look into some YOGA/STRETCHING classes even 1 day per week to help you with your ROM.

**Please also get 2 days of rest per week!

Scaling:

Operator Level (70+lb KB/24in Box men/ 44blb KB/20in Box women)
Level 4 (Prescribed) (63lb KB/20in Box men/ 35lb KB /18 in Box women)
Level 3 (Intermediate) (55lb KB/18in Box men/ 24lb KB /16 in Box women)
Level 2 (Progressing) (44lb KB/16in Box men/ 15lb KB /14 in Box women)
Level 1 (Beginner) (Comfortable weight KB and comfortable height box)

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