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Economics of Sleep and a Clarification on the strength work

July 19, 2015

The Economics of Sleep Part 2 from Freakonomics Radio.  Even if you give it 2 minutes, see that will be eye opening.  Or closing.  The no screen window – no technology between 9p and 7a – gave the tester 1 more hour of sleep on the back end.

We are on week 2 of 4 of our heavy single work.  I wanted to clarify how we are going to go about the session.  I explained it as a heavy single.  What it really is – take 10 minutes to get warmed up to 75% of your 1RM, then you have 5 minutes of so to perform 3 heavy singles at that weight.  If you can sneak a 4th rep in, do it.

No Benchmark this Tuesday – just a challenging WOD that is scalable to any level: 50 Hang Power Clean 155/100, 150 Doubleunders, 50 Chest to Bar Pullups.

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Workout of the Day

Strength/Skill, Week 2 of 4

Snatch

Build to a 75% Snatch in 10 minutes.  Once you get to that weight, do 3 singles at that weight.  Use 90-120 seconds to rest between the heavy singles.

Back Squat 

Build to a 75% Back Squat single in 10 minutes.  Once you get to that weight, do 3 singles at that weight.  Use 90-120 seconds to rest between the heavy singles.

Conditioning

AMRAP 5

1 Snatch, 3 Overhead Squat 135/95

A round constitutes 1 Snatch plus 3 Overhead Squats.  You CAN receive your first Overhead Squat in the Squat Snatch position.  This will reward athletes that are good at catching the barbell.  Scale smartly – if you need to lower the weight to receive the bar in a squat, do it.

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