Thursday 4/18/19
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Thursday 4/18/19

Brain v. Brawn? Let’s get rid of that old trope of the dumb gym bro versus the weakling genius. Exercise is good for your brain. Instead of acting as separate entities in our human experience, the brain and the body are constantly communicating with and even nourishing each other.

Regular exercise can improve mood, increase resistance to stress, and stave off age-related decline. And it’s not just all brain chemicals and hormones. Scientists have found that regular workouts actually build new supportive structures within the brain.

“There are many possibilities for how exercise may protect the brain from age related disease. What is so elegant about it and what makes it so difficult to study is that it affects everything all at once.”

Just a word to the wise – watch the 1RM. Research suggests that lifting very heavy weights actually makes your brain feel more stressed. (This is why we don’t constantly test our 1rm). But also keep in mind that lifting heavy provides a slew of benefits from body composition to bone density.
The takeaway is if you’re training at the end of a very stressful day, it’s okay to not test your [insert lift here] PR that night.

Ultimately what is best for your body is best for your brain. Work hard. Be consistent. Learn new things. Vary your workouts. Any workout is better than no exercise. It’s a relief to know that at least something in this world was designed to make sense.

Excerpts from Oxygen Mag, Spring 2019

Tomorrow night – party at Two Birds. 🐤🐥


0:00 – 20:00
Dynamic Warmup
Instructor Mobility

20:00 – 30:00
Workout Prep

Review/practice the movements for your level.

(30 minute limit)


Levels 2-4

Barbell Complex – 5 Rounds for load
Perform 3 Reps of each movement.
Rest 2-3 minutes between rounds.
L 3/4 – Add weight each round if possible.

Snatch Grip Deadlift
Snatch Grip Bent Over Row
Hang Power Snatch
Overhead Squat
Back Squat
Behind the Neck Power Jerk

L 4 – 95/65 Add 10# each round if possible.
L 3 – 95/65 Add 5# each round if possible.
L 2 – 75/55 (or up to 95/65 but no lighter options allowed – do the KB complex instead)

The complex is intended to be performed unbroken, that is, touch-and-go without resting the bar on the floor until all 18 reps have been completed. The only acceptable resting position is holding the bar overhead or the shoulders.

Level 1

24 Minutes E2MOM
Kettlebell Complex
6 Swings
6 Clean and Push Press
6 Front Squats

Double bells if possible. If using one bell, do all movements on one side before switching.