Thursday, March 29

Strength:
Deadlift
5 @75%
3 @85%
1+ @95%

Work:
21-15-9:

  • KB Snatches (each arm) (52/35)
  • Pullups

Post weights/reps and times to comments.

Eat: Slow-Cooker Pork Ribs + Bok Choy

First, get your crock on with this stupid-easy, drool-inducing 5-spice slow-cooker pork ribs (coconut aminos=paleo version of soy sauce. Sub accordingly).  If desired, toss a sweet potato or Japanese yam in the oven about an hour before you want to eat.  Last, give yourself 20 minutes to chop and stir fry some bok choy to fill up your plate with a big splash of vibrant green deliciousness.

Garlicky-Ginger Bok Choy
(10-15 min prep time, <5 min total cooking time) 

Ingredients:

1/4 c. chicken stock
1 t. mirin
1 t. coconut aminos (sub soy sauce if needed)
1/2 t. salt
1/2 t. cornstarch (can be omitted, sauce just won’t thicken up)
1-inch piece ginger, peeled & cut into matchsticks (and set aside), plus additional 1-inch piece peeled ginger
5 cloves garlic, peeled
1 teaspoon salt
~1.5 pounds baby bok choy, trimmed (or big bok choy, chiffonaded)
1 T. oil
1/2 t. sesame oil

Directions:

  1. Mince 1-inch piece ginger, 5 cloves garlic, and 1 teaspoon salt in a food processor.
  2. Whisk together chicken stock, mirin, coconut aminos, corn starch, and salt until cornstarch is dissolved.  Add in minced ginger-garlic paste.
  3. Heat pan or wok over high heat.  Add oils.  Add ginger matchsticks and stir-fry 5 seconds.  Add bok choy and stir-fry until leaves are bright green and just limp, 1 to 2 minutes.
  4. Pour sauce mixture into wok and stir-fry until vegetables are crisp-tender and sauce is slightly thickened.  Serve immediately.

Tuesday, March 27

Strength:
Back Squat
5 @75%
3 @85%
1+ @95%

Work:
3 rounds for time:

  • 10 DB thrusters (heavy)
  • 20 yd bear crawl
  • 10 KB swings (heavy)

Post weights/reps and weights/times to comments.

Thursday, March 22

Skill:
5 min handstand practice

Strength:
Deadlift

3×70%
3×80%
3×90%

Work:
“Diane”
21-15-9:
Deadlift (225/155) – scale to 65% of 1RM
Handstand pushup (or modification)

Post weights/reps and workout times to comments.

Tuesday, March 20

Strength
Back Squat:

3×70%
3×80%
3+ x90%

Work
2 Rounds “Fight Gone Bad”
1 min each station:

  • Wall ball
  • Sumo deadlift high pull
  • Box jump
  • Push press
  • Row for calories

1 min rest

Post weights/number of reps for strength and total reps for FGB rounds to comments.