9.20.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
EMOM x 10
1. 16x Alt. DB Snatch (50/30)
2. 20x Split Jumps
Then:
“The Big Five, 55”
1-10 Ladder
American KBS (70/53)
DB Thrusters (50/30)
Box Jumps (30/24)
Burpees
Strict Pull-ups
Slow and steady
Then:
Cool Down

 

 

STRENGTH
Monster walks
Then:
Work up to a challenging 7-rep Sumo Deadlift (3-4 sets) for the following giant set
Then:
A1 7-5-5-3 Sumo Deadlift
A2 16x Alt. DB For. Lunges
A3 12x DBL KB Front Squats
A4 10-12x KB Good Mornings
4 sets, rest fully between sets
Then:
3x(30/30) Reverse Side Plank
Between sets do 12x Deadbugs (create intense tension, move slowly)
Then:
Cool Down

 

 

CROSSFIT
“Holleyman”
30 rounds:
1 Power Clean 225/155#
3 Strict HSPU
5 Wall Balls
For time

 

 

PHOTOS

I’m Freaking Awesome!

Those of you that know me know I’m big into routines, especially early in the day. I believe the first hour of your day is the most important and should be used to set your intention and attitude for the rest of the day.

One of my favorite routines happens on the way to work. It’s isn’t soft or gentle. I don’t recite it quietly in my head. No, I scream it at the top of my lungs.

Here’s how it works:
1.) Turn on a song that gets you fired up. Something upbeat and energizing.
2.) Grip your steering wheel as hard as you can. Your knuckles should turn white. Literally try to contract every muscle in your body as you do this. This will restrict blood flow temporarily.
3.) As you tighten your entire body scream at the top of your lungs “I’m freaking awesome!” Hold absolutely nothing back. Scream literally as loud as you can.
I’M FREAKING AWESOME!!!!!!!!!!
4.) Immediately release the tension and feel the blood rush into every corner of your body.

The energizing nature of this drill is real and will instantly bring you to life. Give it shot and report your findings. I’d love your feedback. You’re freaking AWESOME!