ChalkBox Training – ChalkBox Kettlebell / 6 Week Challenge
Daytime Performance and Safety
Getting enough quality sleep at the right times helps you function well throughout the day. People who are sleep deficient are less productive at work and school. They take longer to finish tasks, have a slower reaction time, and make more mistakes.
After several nights of losing sleep—even a loss of just 1–2 hours per night—your ability to function suffers as if you haven’t slept at all for a day or two.
Lack of sleep also may lead to micro sleep. Micro sleep refers to brief moments of sleep that occur when you’re normally awake.
Warm-up (No Measure)
300 meter row
4 reps each…
Walking foothold w/overhead reach
Walking toe touch w/3 steps in between
Walking knee pull to chest
Walking leg cradles
Lunges w/overhead reach
Lunges w/hip rotation & shoulder socket rotation
SIde lateral lunges
Lunges w/a single arm reach
Hip Banded extraction
Dont rush this!
A: Deficit Double KB Deadlift (3 reps X 10 sets)
As heavy as possible.
Standing on 45# plate.
20 to 30-sec rest between sets.
3 Rounds for time
60 Air Squats
400 meter run
2019 01 06