A. EMOM 14:
1. 30s HS Hold
2. Power Snatch + Snatch*
*start at 60% and build
B. 12 minute AMRAP:
20 Russian KB Swings (70/53)
10 OH Squats (135/95)
How do you increase your performance in the gym and workplace by getting better at one single thing? You sleep more. The timing of this post is ironic, considering Steph and I will soon be entering into a period of time where sleep will most definitely suffer. But, the show goes on.
Sleep research is so hot right now. Researchers have known that a good night’s sleep is a good thing, but the ‘why’ hasn’t always been very clear. Sleep researches say it comes down to the 3 hormones that must be managed during sleep.
When we sleep, growth hormone is released. This hormone is numero uno when it comes to tissue repair and recovery. Dr. Kirk Parsely worked with Navy SEALs and discovered that if/when they performed poorly it was because they were seriously sleep deprived. Some SEALs had the testosterone levels of a typical 70-year old male. Once their sleep was improved, their hormone level returned to normal.
Leptin is the second hormone player in the sleep game. Leptin is the hormone that allows us to sleep at night and not wake up every 3 hours with the desire to eat. If sleep is poor, leptin is not properly released, and cravings can become ravenous. There is a strong correlation with poor sleep and weight gain.
Our bodies are only meant to have small amounts of cortisol floating around in our bloodstream at one time. It is mainly present because of stress or physical stress (training hard). Sleep is the best way to reduce cortisol. If cortisol remains in the body too long, or too often, it can cause weight gain, metabolic issues, and muscle breakdown.
Sleep in the sporting world is quickly becoming a serious consideration for athletes. Chip Kelly, the former coach of the Philadelphia Eagles, required his players to get 10-12 hours of sleep per night. Lebron James, Usain Bolt, and Roger Federer have stated they aim to get a minimum of 10 hours per night. One study showed that basketball players getting at least 10 hours of sleep per day improved their shooting percentage and ran faster shuttle runs.
For us normal folk, I think it is important to keep in mind that more sleep than solve multiple problems. If you are having trouble with losing weight, recovering from workouts, lacking energy, or getting sick too often, getting more sleep can be a simple fix. Easier said than done, but definitely something to try and make a priority.
In part 2 of this sleep series, I’ll dive into strategies for actually sleeping better