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So in yesterday's blog post we mentioned the importance of recovery.  A key factor in that is getting the right amount of sleep.

Check out this audio conversation with Tim Ferriss (author of the 4 Hour Body and Tools for Titans). He talks about some tips and tricks to get a good night's sleep.


BTW - This doesn't mean sleep in and miss the fun 5AM track means go to bed earlier!


Thursday 22 June, 2017

Warm Up

2 rounds

Scapula Push ups x 10

Scapula hangs off the rig x10


Double Under Skill Work 2 Minutes

Handstand Skill Work 2 Mins: Work Progression from plyo box or wall


A1) Strict Press

220X0; 8 reps x 3; rest 30 sec – HEAVY


A2) Supinated Barbell Bent Over Row

@1112; 10 reps x 3; rest 2 min


B) every 2 min x 5 sets:

3-5 wall walks

20-30 sec chin over bar hold


C) 10 min AMRAP @90% Aer effort:

9 S2OH - 135/95#

AB 15/12 cals

45 DU


Cool Down

Roll out calves on foam roller

Shoulder mobility with bands off the rig

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