11.5.19 Training Sessions (2)

Teams of three…
8,000m Row/Ski (Sassy = 10K)
P1 1:00 Interval
P2 Rest
P3 Rest
After 1:00 Interval rotate through the following “rest” activities:
1. 5m-10m-15m-20m-25m Suicide, outside
2. 15x Wall Ball (20/14)
3. 12x DB Power Cleans (50/35)
For time, 40′ cap
Cool Down



T-Spine Mobility
2×5 Weighted Dislocates
2×10 Scap Push-ups
4×5 Strict Press, climbing
5-1 Push Press Ladder, climbing to a heavy single (start with final Strict Press weight)
12-15x DB Reverse Flyes, light +
8-10x Fat Bar Curls +
60s Sandbag Bear Hug Hold, AHAP
3 sets
“Run the Rack”
DB Lateral Raises (3 sets of DBs in descending order)
1 set
Cool Down with Reverse Hypers on Bench




Ten Lessons to Live By

Written by a 90-year old…

1. Avoid debt. Save for things that matter.

2. Don’t compare yourself to others. Another person’s success is not your failure.

3. What doesn’t kill you actually does make you stronger.

4. No one is in charge of your happiness but YOU.

5. If we all threw our problems in a pile and saw everyone else’s, we’d grab ours back.

6. Forgive but NEVER forget.

7. No matter how good or bad a situation is, it WILL change.

8. Your most important organ is your brain.

9. When in doubt, just take the next small step.

10. Life isn’t wrapped with a bow, but it damn sure is a gift.