10.14.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
20s Alt. Lateral Lunge with DB Press
10s Rest
20s Lateral Barrier Hops over DBs
10s Rest
8 rounds (8′)
Then:
I.W.T. 

Phase I – Power 
12x DB Power Cleans, AHAP +
1:00 HARD pace Interval (any machine)
Rest while partner goes
3 rounds each
Rest fully
Then:
Phase II – Strength
12x DBL KB Front Squats, AHAP +
1:00 HARD pace Interval (different machine)
Rest while partner goes
3 rounds each
Rest fully
Then:
Phase III – Accessory
16x Alt. DB Curls, AHAP +
12x DB Bent-Over Row (same DBs) +
30s Mission Impossibles
2-3 sets to “cool down”
Then:
Stretch

 


STRENGTH, Testing Week
Work up to a 3RM Conventional Bench Press and Deadlift
Then:
Chin-ups or Dips (athlete choice)
Elite: 8-8-7-6
Rx: 6-6-5-3
Then:
3×10 BB Pendlay Rows
Between sets do 20s/20s KB Waiters Hold, AHAP
Then:
Cool Down

 

 

CROSSFIT
EMOM x 12
1. 3-5 RMU (sub Ring Dips if necessary)
2. 16x Alt. DB Snatches 50/35#
3. 30 sec Handstand Hold (against wall)
Then:
Snatch Complex warm-up
Then:
Hang Squat Snatch (Mid-Thigh + Full Snatch + OHS), 15′
Then:
21-15-9
T2B
HSPU
10′ Cap
Then:
Cool Down

 

 

PHOTOS

Smile More

My wife left me a note the other morning. It started with “smile, it’s the most beautiful, handsome thing you wear.” I thought to myself, “wow, that’s such a nice thing to say and it literally made me want to smile more.”

It also got me thinking about all the positive reasons to smile more. It turns out there are several:

1. Smiling is contagious. It’s true, watching someone smile actually makes you grin.

2. Smiling lowers stress and anxiety. I’ve always said it’s impossible to smile
and be in a bad mood at the same time.

3. You’re more attractive when you smile. Smiling makes you seem more personable, easy-going, empathetic, trustworthy, and credible.

4. Smiling strengthens immunity.

5. Smiling is an efficient facial expression, requiring less energy than frowning. It only takes 26 muscles to smile and 62 to frown.