50 TRUNK TWIST W/ PVC
50 SIDE BENDS WITH PVC
50' WALKING LUNGE
50' REVERSE WALKING LUNGE
15 FRONT PLATE RAISE
10 SA PLATE PRESS
2:00 BANDED SHOULDER DISTRACTION
1)3X5 SQUAT (ADD 5 LBS.)
2)5X3 HANG SNATCH (KNEE)
KEG CARRY (THERE AND BACK)
MAX EFFORT HANGING LEG RAISES
1)4X1 HANG SNATCH (POWER POS) + 1 HANG SNATCH (KNEE) @ 75
2)4X1 CLEAN + 1 FRONT SQUAT + 1 JERK @ 75
3)5X3 PAUSE BACK SQUAT (3 SEC) @ AHAP
3:00 ME STRICT HSPU - NO MATS
30 DEADLIFT @ BW
3:00 ME STRICT HSPU - NO MATS
*IF UNABLE TO COMPLETE HSPUS WITHOUT ANY MATS, YOU ARE TO DO ME STRICT PRESS @ 3/4 BW. ENJOY.
Yes, Your Favorite Training Shirt Stinks (Literally): Here’s Why
by: Anthony Roberts; tabatatimes.com
OVER THE PAST FEW YEARS, WE’VE SEEN AN EVOLUTION IN THE MATERIALS FROM WHICH OUR SHIRTS ARE MANUFACTURED. I’M TALKING ABOUT THE SHIRTS WE TRAIN IN, GENERALLY, BUT TO A LESSER EXTENT, THE MAINSTREAM MARKET AS WELL. BASICALLY, I’M TALKING ABOUT YOUR AWESOME WODKILLA SHIRT OR (FOR THE LADIES) ONE THAT MAKES A VAGUELY SEXIST/SEXUAL COMMENT (“BLAH BLAH BLAH SNATCH”). IF YOU WERE TO HAVE PURCHASED ONE OF THESE SHIRTS BACK IN 2004, THEY WOULD HAVE PROBABLY BEEN MADE OF COTTON.
FROM COTTON TO BLENDS
YOU CAN BUY AS MANY TRAINING SHIRTS AS YOU WANT, MADE WITH WHATEVER SYNTHETICS ARE TO YOUR LIKING — JUST KEEP THEM RESERVED TO TRAINING.
TEN YEARS AGO, COTTON WAS THE INDUSTRY STANDARD. THEN WE STARTED GETTING POLYESTER BLENDS, USUALLY IN A 50/50 RATIO OF COTTON TO POLYESTER. COTTON IS HEAVIER AND LESS FORM FITTING THAN THE 50/50 BLENDS, WHILE ALSO BEING A BIT COARSER TO THE SKIN. FOR ATHLETES, THIS TRANSLATES TO FAR MORE COMFORT DURING TRAINING — BLENDED SHIRTS DON’T GET AS HEAVY WHEN SOAKED IN SWEAT, DRY MORE QUICKLY, AND OVERALL JUST FIT BETTER. SO THE INDUSTRY STANDARD MOVED FROM COTTON TO 50/50 BLENDS.
THE MOVE IN FABRICS DROVE PRICES UP, OBVIOUSLY, AND CREATED A DEGREE OF BRAND RECOGNITION. A BALE (YES, LIKE A THOUSAND POUNDS VACUUM-PACKED INTO A CYLINDRICAL SHAPE) OF COTTON T-SHIRTS WITH A FRONT AND BACK COMPANY LOGO COULD BE PURCHASED FROM CHINA FOR ABOUT $2-3. THEY FIT LIKE CRAP AND AT THIS POINT, YOU WOULDN’T BE ABLE TO SELL THEM. COMPANIES WHO STILL BUY BALES OF COTTON SHIRTS ARE ALMOST EXCLUSIVELY GIVING THEM AWAY AS PROMOTIONAL ITEMS. A NICE 50/50 BLEND IS FAR MORE EXPENSIVE, AND FOR A FEW YEARS, THATS WHAT MOST COMPANIES USED TO PRODUCE THEIR T-SHIRTS. MANY STILL DO.
THEN WE WERE INTRODUCED TO TRIBLEND SHIRTS, WITH THREE DIFFERENT TYPES OF FABRIC (THE THIRD IS RAYON). THESE HAVE (IN MY ESTIMATION) AN EVEN NICER FIT THAN THE 50/50 SHIRTS, AND THEY’RE EVEN LIGHTER AND DRY MORE QUICKLY. THESE ARE EVEN MORE EXPENSIVE THAN THE OTHER TWO KINDS OF SHIRTS, AND THEY’RE WHAT MOST (WORKOUT) CLOTHING MANUFACTURERS HAVE STARTED USING.
IF YOU CAN REMEMBER TRAINING IN COTTON T-SHIRTS, YOU PROBABLY HAVE A GENERAL SENSE THAT WHILE THEY NEVER FIT AS WELL, THEY ALSO DIDN’T STINK AS BADLY AFTER A FEW TRAINING SESSIONS. UNFORTUNATELY, THE SCIENCE BEHIND THIS PHENOMENON ISN’T PRETTY: THE BLENDED SHIRTS STINK MORE BECAUSE THEY DON’T HAVE THE ODOR ADSORPTIVE (NOT A TYPO) PROPERTIES OF COTTON… AND THEY’RE BETTER AT GROWING CERTAIN BACTERIAS.
A study was performed where healthy test subjects were given t-shirts (cotton, synthetic, or mixed) to wear during a training session (spin class), then incubated in darkness for 28 hours (basically this is what happens when you throw a sweaty t-shirt in the hamper). After incubation, they were tested for odor by a trained odor panel (yes, humans sniffing shirts). As you can see, the cotton shirts scored more highly on the hedonic (pleasantness) scale, and for every other scale (which were relative measures of undesirable scents), the polyester shirts had far higher scores:
The polyester shirts were more musty, more sour, more intense, etc. by a fairly wide margin. After the (somewhat disgusting) odor test, the scientists compared samples of the shirts for bacteria. A total of 91 (again, not a typo) isolates of bacterial colonies were found, representing 31 unique species. But more importantly, the bacteria concentrations varied wildly on the synthetic versus cotton shirts.
So the performance variables of a nice blended shirt (a better fit, lighter weight, faster drying, etc…) come at a price – higher levels of smelly bacteria.
This is important because some bacteria will produce an unpleasant odor, but others produce no odor at all. So besides being more adsorptive, cotton showed practically no growth for some of the bacterias that are thought to produce the worst smells, while polyester easily grew some of the more offensive ones. Your favorite shirt is basically a petri dish, and depending on what it’s made from, you’re providing a medium conducive to particular bacterias and resistant to others. That’s why one shirt may smell sour after training, another might smell musty, and a third shirt won’t smell at all. It’s also why a synthetic shirt (or a half synthetic shirt) will start to smell before a training session, and not just after it.
So the performance variables of a nice blended shirt (a better fit, lighter weight, faster drying, etc…) come at a price – higher levels of smelly bacteria. Then there’s the other price, which is the actual price, that we know you’re going to pay for a synthetic blend shirt that will start to smell bad and be unwearable before a natural fiber shirt that costs half as much. But really, this isn’t a problem, it’s a solution; You can buy as many training shirts as you want, made with whatever synthetics are to your liking — just keep them reserved to training. When your workout is over, after you shower, change into a cotton shirt — this will take away some of the metabolic food that the bacteria would be thriving on, and prolong the scent-free life of the synthetic/blended shirt. If you drive straight home, throw on your cotton T-shirt before you get in the car. As a bonus, you won’t be the dude whose shirt always mentions blowing your “wod,”or the woman with the one that announces you both “clean” and “jerk.”
Seriously, stop wearing that shit in public.