9/17: 1-Rep Max Strict Press

Written by josequan. Posted in Uncategorized














Strength: 15 Minutes to establish a 1-Rep Max for Strict Press.


50 Toes 2 Bar
40 Box Jumps (24″/20″)
30 Bar Facing Burpees
20 Sumo Deadlift HighPull (95/75)
10 Over Head Squats (95/75)




Your immune system is your first line of defense against colds, viruses and other infections that attack your body. Whether or not you develop an illness from these attackers depends upon how strong your immune system is, and how quickly it responds to unwanted invaders. The Nemour’s Foundation explains in “Kid’s Health” that the immune system is a complex network of tissues, cells and organs working together.
There are steps you can take to keep your immune system strong and healthy, such as getting regular exercise and plenty of sleep. There are also natural herbs that can give your immune system extra strength. Before adding any herbs to your routine, even common herbs, consult with your physician, especially if you are currently on any medications, as herbs can influence their effectiveness.


Astragalus is an herb that has been used for thousands of years, in many cultures, to help prevent various diseases. According to the University of Maryland Medical Center, astragalus is an adaptogen herb, which means it can “adapt” to the needs of the body to protect it from dfferent types of stress, from mental stress to physical stress. High in antioxidants, astragalus boosts the immune system by protecting liver function and preventing respiratory infections and colds. A study done at the Zhongshan School of Medicine in Guangdong, China, and reported in the January 8, 2010 issue of “Vaccine,” shows that when mice with infected immune systems were treated with an extract of astragalus, their survival rate increased and the protective properties of their immune systems were greatly enhanced. Astragalus is available in tinctures, capsules or topical preparations.



Garlic is often thought of as a spice or culinary aid, rather than an herb. An herb that is commonly used in the kitchen, the June 2009 issue of “Critical Reviews in Food Science and Nutrition” reports that garlic is studied for its role as a “functional food.” (A functional food, as defined by the Institute of Medicine’s Food and Nutrition Board and Iowa State University, is one that contains health benefits that reach beyond its standard nutrients.) The report explains that garlic stimulates the production of immune cells and the body’s release of natural killer cells. Garlic is best used fresh and raw, but you will also reap its benefits if you consume it as a spice powder, granulated or in supplement form as garlic oil.

Green Tea

The list of health benefits of green tea seems to grow longer every day. Researchers at the Nutritional Immunology Laboratory at Tuft’s University in Boston performed a study to determine what it is about green tea that gives it its immune boosting benefits. The study, published in the September 1, 2009 issue of “Free Radical Biology and Medicine,” states that the active ingredient in green tea is epigallocatechin-3-gallate, also referred to as EGCG. EGCG is an antioxidant compound that not only boosts the immune system response, but it also protects the body from harm caused by free radicals, or damaged cells, and helps prevent inflammation within the body. Drinking two to three cups of green tea per day will benefit your immune system.

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