Max Effort Shoulder Press
3 reps @ 65% 1RM
3 reps @ 75% 1RM
3 reps @ 85% 1RM
3 reps @ 90% 1RM
3 reps @ 95% 1 RM
Alternating Tabatafor total reps:
Power Clean (155/105)
Do one set of Power Clean tabata work (20s on/10s off), then Burpees for the next. Go Back and forth until you have done 8 total rounds of both.
Yesterday, I discussed our programming, excessive metcon training, and wise rest principles. Jay pointed me to a great podcast titled: Primal Body Primal Mind. Hosted by Nora Gedgaudas, clinical expert and author, the show is much more organized (only 2 topics) and straight forward than Robb’s (which does make it more boring), but INTRIGUING none the less. I had the chance to listen to 4 episodes during travel. One episode was titled YOUR THYROID AND ADRENALS. Her guest was Dr. Janet Lang, with 28 years of practice and instruction with specialty in endocrinology and adrenal function. Here’s the premise: Your Thyroid sets your metabolism (think of this as where your resting motor runs). Your adrenals are working as part of your “fight or flight” response. The more stressors you have (to include exercise), the more your adrenals are pumping out stress response hormones (such as cortisol) and the more your Thyroid is working to keep your motor idling high to respond to the stress. At some point, the adrenals get fatigued. In an attempt to limit the impact of persistent stress and “high engine idle”, you body reduces thyroid activity (it slows the motor). This is hypothyroidism. For many people (espcially women), thyroid disfuction follows periods of physical and mental stress. Lack of sleep+emotional stress+physical stress+poor diet+persistent caffeine, etc —-all these things wear out your adrenals and your body responds by reducing thyroid functionality. The primary medical treatment is to utilize synthetic thyroid supplementation or natural hormone therapy to replicate thyroid hormonal production. Hormonal therapy is essential for some individuals. However, the heart of the issue is rarely addressed: you are overstressed and your body is responding. Your body reduces thyroid activity to save you…we supplement with hormone therapy or sythentics and keep our engine running at high idle even though our body doesn’t want to be there. This is similar to a Type 2 diabetic requiring more and more insulin dosage over time because the underlying cause (diet) hasn’t changed. We won’t necessarily jump start our Thyroid with synthetics and hormone replacement if we don’t address the underlying stressors.
In our FTBB nutrition academics, I gave an example to describe the environmental triggers required to cause genetic expression: If Nicole (with her naturally dark pigmentation) and I (with my naturally pasty whiteness) go out in the sun together…I will burst into flames and she’ll get a golden hue. My genetic predisposition to sunburn is not an issue as long as I avoid the environmental trigger of prolonged exposure to the sun (just enought to top off vitamin D). We all have different levels of adrenal functinality and ability to cope with stressors, just like we all have different pigmentation. So some can handle more than others. But once adrenal fatigue symptoms settle in (difficulty waking up, falling asleep midday hen feeling great in the evening, respiratory infections, persistent illness) it’s time to address the environmetal triggers-stress.
Take a listen to the podcast, how well are you listening to your body?