Lack of Sleep Makes Your Brain Hungry
No Samo High Track Night tonight!
Go to the Venice box for POSE technique.
Reminder to get your meat orders in by Friday! Click HERE for how this works!
Tuesday April 15 – Pose Running Day Venice
Programming for Venice:
Prehab:
PVC Dislocates
Scapula PushUps
Theraband Routine
Warm Up:
2x’s:
10 Sit Ups
10 T Push Ups
10 Ring Rows
200 M Run
Strength:
15 minutes to establish a 1RM Strict Press
Notes: As you approach your one rep max make smaller jumps and take longer rest breaks in an effort to find your true 1RM. Failure can come within 1-2lbs on this lift.
Conditioning:
15 min Pose Running Technique
Then, 1 Mile Time Trial
Notes: Go out a little harder than you think in the beginning and hang on at the end. Focus on upright posture with a forward lean, and fast turnover of feet, especially when you get tired towards the finish!
Cool Down:
Foam Roll calves
Banded Posterior Chain Floss
Programming for MDR
Prehab:
Scapula PushUps
Bird Dogs
PVC Dislocates
Warm Up:
2X’s:
10 Situps
10 T PushUps
10 Jumping Lunges
10 Ring Rows
10 Burpees
Strength:
20 minutes to complete the following, about 5 minutes per movement:
ME UB Double Unders, 5 good attempts max
ME Handstand Hold on Wall or Freestanding, 1 attempt for Wall and 4 good attempts max for Freestanding
ME UB Muscle Ups or Pullups, 1 attempt
ME UB Wall Balls (20/14), 1 attempt
Notes: If you PR or have a very solid attempt on Double Unders or Freestanding Handstand Holds feel free to call the score and move on. There should only be one attempt for Handstand Hold on Wall, Muscle Up/Pullups, and Wall Balls. Your first attempt will be your best, so mobilize and warm up between movements. When you are feeling good, go all in!
Conditioning:
5 rounds for time:
10 Toes to Bar
8 DB Thrusters (40/30)
12 DB Lunges (40/30)
200m Run
-17 min cap-
Notes: Sub Toes to Bar with V-Ups or Tuck-Ups.
Cool Down:
Cobra Stretch 1 min
Foam roll legs
Pigeon Stretch 1 min/side
A disappointing night of sleep is not a rarity for most people. Almost every morning I wake up way too early and am saddened when I count the hours since I shut my eyes. Lack of sleep can cause serious health issues such as slowed motor skills, memory loss, depression, and can lower your sex drive along with a whole heap of long term affects. Studies have been done concluding that the less sleep you get the more your appetite grows disproportionate to your energy needs. Studies tested subjects who stayed up all night and those who lost bits of sleep every night and both had a similar reaction; an accelerated use of a portion of your brain that indicates hunger.
“After a night of total sleep loss, these males showed a high level of activation in an area of the brain that is involved in a desire to eat.
Bearing in mind that insufficient sleep is a growing problem in modern society, our results may explain why poor sleep habits can affect people’s risk to gain weight in the long run. It may therefore be important to sleep about eight hours every night to maintain a stable and healthy body weight.” – Christian Benedict from Department of Neuroscience at Uppsala University
Make sure to strive for 8 hours of sleep a night to curb those food cravings and when you do get less sleep, recognize when your brain is telling you to eat more that you probably don’t need to.
http://www.ncbi.nlm.nih.gov/pubmed/22259064
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