GROUP WARMUP
2 sets -
5 Dumbbell hang power cleans
5 Box step ups -> dumbbell box step over
5 Dumbbell shoulder-to-overhead
DUMBBELL TEST
16-12-10 reps of:
Dumbbell Hang Power Clean
Dumbbell Box step over
Dumbbell Shoulder-to-overhead
RX 50/35; M55+ 35/20
*15 minute time cap
GLUTE/HAMSTRING ACCESSORY WORK
3 sets of -
5 Dumbbell glute bridges + :15 hold at top
10 Each way, banded side steps
6 Hamstring sliders
CORE STABILITY
3 sets of -
:30 Sandbag hold directly into 50 ft carry
:30 Plank
Topic 3: Breathing/Meditation
Disclaimer: This week, I am focusing on a different health-related topic each day. These are issues that I personally find important. I will give you the “why” and then some solutions and tips for improvement. Keep in mind that no one is perfect, but if you can incorporate some of these tips into your life, it may result in better health. Lastly, these posts are not meant to be diagnoses or medical advice.
Meditation may be the ultimate life hack. It has been documented to reduce stress, control anxiety, enhance self-awareness, it can generate kindness, decrease blood pressure, and improve sleep. I began meditating after the death of my brother and it truly got me out of a dark space and taught me lessons about myself that led to a bit more calmness and clarity in my daily life.
I love the app called Headspace, but there are many others. Calm is another popular one. It’s a matter of committing 10 minutes of your day to do it and finding a routine/app that you like.
Admittedly, I don’t use these meditation techniques as much as I used to because I have developed a daily breathing practice. A breathing practice has many of the same benefits as meditation and studies show it can also improve your immune system.
The breathing method I use was developed by Wim Hof and includes three rounds of 30 power breaths followed by fully emptying your diaphragm and holding the “emptiness” for as long as you can. During that last out-breath, you focus on the emptiness, which can be very meditative. Wim Hof has been a part of million-dollar grants and studies on his methods. I attended one of his three US seminars and it was mind-blowing.
Another easy breathing practice is box breathing. It is used by many athletes and even Navy SEALs. The box breathing protocol, sitting upright, starts with you slowly exhaling through your mouth to get all the oxygen out of your lungs. You then slowly inhale for four seconds, hold for four seconds, exhale for four seconds, and hold for four seconds. You will want to do four cycles and it can be done several times a day if you want some calm. It has also been promoted to help sleep.
Whew!
