- Run 4oom
- Agile 8
- Wrist Mob
- PVC Shoulder Mob
- 15 empty bar Front Squats
A. Clean: with a 15 minute running clock
- work to a heavy single Squat Clean
B. 4 sets
- 8 FAST Box jump (24/20″); rest 5 sec
- 8 FAST KB Swings (50/40#); rest 10 sec
- 8 Thruster (85#);
- 100m Slow jog/walk
C. 3 sets
@ 85-90% effort (this means you need to go HARD!)
- 75 DU
- 8 TnG Power Snatch (60% of 1RM)
- 12 ring dips
- 200m rest WALK
RECIPES AND METHODS
How to boil an egg: Place eggs in a pot, add water until eggs are covered well, sprinkle in some sea salt. Boil for 15 minutes over med/high heat. Discard hot water into sink and add cold water to allow eggs to cool.
How to bake sweet potatoes: Scrub and rinse sweet potatoes, dry them o and wrap them in foil. Bake for 45 minutes to 1 hour in a 400 degree oven.
Easy bacon method: Put foil on baking sheet and lay desired amount of bacon slices on foil. Bake in a 375 degree oven for 10-15 minutes, or until crispy brown. Remove bacon from pan onto a plate lined with paper towels to let bacon cool. Let bacon grease harden on foil and then discard.
Kitchen sink salad: 1 cup romaine lettuce; 1 cup spinach; ¼ cup cherry tomatoes; ¼ cup diced cucumbers; ¼ cup chopped carrots; ½ avocado; ½ apple chopped (green apples are good in this); 1 medium chicken breast; 1 hardboiled egg (optional). Chop up ingredients and mix in a large bowl.
Basic Balsamic Dressing: 3/4 cup extra-virgin olive oil; 1/2 to 3/4 cup balsamic vinegar; 1 minced clove of garlic or garlic powder; 2 tsp. Dijon mustard; Sea salt and black pepper (to taste); 1 tsp. dried oregano (optional). Put all ingredient in container/jar and shake to mix.
Homemade Mayo: 1 cup avocado oil or light olive oil; 1 egg; juice of 1/2 lemon; sea salt (a generous pinch); 1 tsp. Dijon mustard (optional). Put all ingredients in a wide mouth mason jar and use a hand-held immersion blender until thick and creamy.
Spice blend: 2 tsp. paprika; 1 tsp. sea salt; 1 tsp. onion powder; 1 tsp. thyme; ½ teaspoon garlic powder; ¼ tsp. cayenne pepper; ¼ tsp. black pepper