March Is Coming In Hot
Do I see weather in the 60s by the end of the week? Good thing I hadn’t already written this week’s programming, or we might have some running on Thursday AND Friday!
How can we slow the loss of brain volume as we age? A research group at Rutgers spent time comparing individuals in their 60s who were physically active for an hour twice a week, and those who were sedentary. “The scientists started comparing and quickly noticed subtle differences in how the exercisers’ brains operated. Their scans showed more-synchronized activity throughout their medial temporal lobes than among the sedentary group, and this activity was more dynamic. Portions of the exercisers’ lobes would light up together and then, within seconds, realign and light up with other sections of the lobe.” Regular exercise, according to the study, can lead to a “sharpening of the memory function” leading to a decrease in age-related mental issues such as memory loss and dementia. Take a look at the full article.
SKILL
clean complex x5 (65% of 1RM PP)
Our clean strength cycle is coming up next, so this will give us some practice getting under the bar. It will also give us some additional practice with the split jerk from this current strength cycle.
WOD
10-1 sit-up to stand (25/15)
5 thrusters (95/65)
STRENGTH
split jerk: 3×4 @ 75% of 1RM
then
back squat: 3×3 @ 75% of 3RM
SKILL
push-up / handstand series (1 of 6)
WOD
24min EMOM
MIN 1: 8 russian swings (70/53)
MIN 2: 7 goblet lunges (53/35)
MIN 3: 6 hand-release push-ups
MIN 4: rest
MIN 5: 5 burpee box jump overs (24/20)
MIN 6: 4 kb snatches (53/35; 2-for-1)
STRENGTH
deadlift: 3×3 @ 75% of 3RM
WOD
E15MOM for 30 minutes
30-20-10
mb cleans (20/14)
strict pull-ups
calorie row
STRENGTH
front squat: 3×3 @ 75% of 3RM
WOD
300m row
then
5-10-15-20
handstand push-ups
box jumps (24/20)
then
50 double unders
then
20-15-10-5
handstand push-ups
box jumps (24/20)
then
300m row
