Almost single digits! 10 days to go!

Tuesday, May 1, 2012

CAST IRON Cook-Off this Saturday!!

Shoulder prep

Warm up:
Row 500 meters
10 Bench press, light load
10 GHD sit-ups
10 Hip extensions
8 Bench press, increase load
10 Wall extensions
10 Bar taps
6 Bench press, increase load
Samson stretch, 30 seconds
Load up and perform:

Bench press 3-3-3-3-3

Bonus round:
AMRAP 5 minutes:
10 Dynamic Push-ups w/plate
20 Hollow rocks 

Cool down:
3 Position Wall extension hold, 30 seconds each
Active hang, 1 minute
Cobra hold, 30 seconds



As the day of Reckoning is fast upon us, one thing I have been paying a lot of attention to is sleep.  For the next 10 days I am on a self imposed lockdown of sorts.  Or as some would say, I’ll be zero fun until Regionals is over with:)  Getting enough sleep is not easy for me.  I’m up really early.  For me to get to sleep by 9 every night would be a dream and if I can hit the pillow before 11 I’m doing ok.  As game day approaches, my recovery is taking priority over snatches, handstand push-ups and deadlifts.  Here’s Robb Wolf with his insight on the importance of sleep:

“Sleep deprivation mimics many elements of the aging process. One could make the argument that how you feel when you are sleep deprived is likely how you will feel if you are both diabetic and old (sleep deprivation dramatically impacts insulin sensitivity). Improved sleep time and quality will help you: Lean out, avoid depression, autoimmunity, heart disease…it might even help you be a better athlete.”

Kelly Starrett has this to say:

“Here goes: Sleep is important. Check.
Obviously brain function is slightly (ironic tone) decreased with missing sleep. But how smart do you really need to be?

The real reason sleep matters is because all of the good hormones and growth factors that are released during the deep sleep, stage 3 and 4 periods. This is your body’s time of peak anabolic activity (build muscle, burn fat, repair tissues, etc.) and occurs throughout the night but with diminshing efficacy.

If you aren’t getting enough of this deep, quality sleep, chances are you aren’t optimizing recovery or performance. You are in fact creating stress hormones that are trying to kill you. 
Your body treats lack of sleep like a direct stressor, the same as starving, or being chased by a lion. So quit being so cavalier about your late nights and crappy sleep. 

The goal is to get as much stage 3 and 4 sleep as possible. To this end, here are a few sleep hygene guidelines. 
1) Try to go to sleep at the same time every night.
2) Avoid coffe and alcohol before bed.
3) Sleep in the blackest, darkest room possible.
4) Sleep in a cool room.
5) Treat your sleep as importantly as you treat your workouts and protein blocks.

Think of sleep as recovery. And recovery completes the exercise and nutrition trifecta.”

While the perfect night’s sleep still eludes me, I am committed to treating those precious zz’s as important as the food I eat and the way I train.  At least it’s a start……….

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