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WOD – Saturday, March 30, 2013


WOD – Saturday, March 30, 2013



15 minute AMRAP

20 Pullups

15 Deadlifts 225/135

10 Power Cleans 135/95



– You may only use 1 bar

– You must switch out the weights between movements yourself

– You may not use the same weight for the deadlifts and cleans even if you are scaling


Here is a review on an interesting study done about training at AM versus PM. This is for you early morning classes.

“Two studies addressed the time of day programming variable for training. Chtourou et al113 hypothesized that training at the same time of day would mitigate diurnal fluctuations in performance as measured by the Wingate, the vertical jump, 1RM leg extension, leg curl and squat after 8 weeks. Thirty Tunisian bros were recruited and completed a self-assessment instrument that supposedly determined whether they were “morning bros” or not. Most of them, being human, were not. It was all rather beside the point, since they were then randomized to a morning group (MTG), an evening group (ETG), or a control group (CG). Before the experiment, they all underwent testing for the outcome parameters in both the evening and morning as baseline measures. All groups showed poorer baseline morning performance compared to evening. MTG and ETG trained for eight weeks in either the morning or the evening, respectively, and post-testing of the same parameters took place. Control bros slept in and did not train. Their performance, regardless of time of day, did not change. ETG improved their evening performance, but their morning performance still sucked. MTG showed marked improvement in their morning performance, but also improved their evening performance. The authors conclude that adaptation to strength training at a particular time of day will improve performance at that time of day, and that morning training will improve both morning and evening performance. Combined with studies of strength training with caffeine (lots of caffeine), this may or may not change your practice. This paper might be of special interest to competitors preparing for a meet, provided they know well enough ahead of time when they’ll be taking the platform.”

From “The year in Strength Science, 2012”




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