9.9.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
EMOM x 12
1. 40x Mountain Climbers
2. 40s OH Plate Hold (55/35)
Then: 
21′ AMRAP
20x Alt. DB Snatches (50/30) +
15/12 Calories, any machine +
20x Box Step-ups w/DB (24″/20′) +
9x Strict Pull-ups
Then:
3×20 Medicine Ball Sit-ups with a partner, time permitting
Then:
Cool Down

 

 

STRENGTH
Push Press
Set 1: 3 reps @ 70%
Set 2: 3 reps @ 80%
Set 3: M.E. reps @ 90% (should land you somewhere between 5-10 reps)
Then:
Back Squats
Set 1: 3 reps @ 70%
Set 2: 3 reps @ 80%
Set 3: M.E. reps @ 90% (should land you somewhere between 5-10 reps)
Then:
5-3-3-M.E. Chin-ups*
Between sets do 30s Finger FLR
Then, in the time remaining do a few sets of Plate Pinch Step-ups
*Substitute Chin-ups for 10-20s Bent-Arm Hang
Then:
Cool Down

 

 

CROSSFIT
Skill:
EMOM x 12
1. 8-12x Box Jumps (24/20)
2. 40s Hollow Hold
3. 5-8x Strict Pull-ups
Then:
Snatch Complex warm-up
Then:
5-5-4-4-3-3 TnG Power Snatches, climbing
Then:
18-12-6
Thrusters (95/65) + DB Snatches (70/50)
7′ Cap
Then:
Cool Down

 

 

PHOTOS

Take Time to Declutter

The benefits of decluttering are undeniable. Decluttering can be something as simple as re-organizing a drawer, cleaning out your briefcase or car or something much more involved like remodeling an outdated kitchen or bathroom with better, more efficient appliances or storage capabilities.

The truth is clutter comes with a lot of baggage, both literally and figuratively. That’s because not only is it annoying to look at but it also can dredge up a ton of different, usually negative, emotions.

Think of decluttering as a spiritual cleansing process; an opportunity to take back control, feel less stressed, and make your life more efficient. It may seem like a chore at first, but when you’re done it can have some profound benefits:

1. Better concentration.
2. More creativity.
3. Improved sleep.
4. A boost in mood.
5. The ability to let go of the past.
6. Better focus.