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.
Strength:
Deadlift
5 @75%
3 @85%
1+ @95%
Work:
21-15-9:
Post weights/reps and times to comments.
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:
Strength:
Back Squat
5 @75%
3 @85%
1+ @95%
Work:
3 rounds for time:
Post weights/reps and weights/times to comments.
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.
Strength
Back Squat:
3×70%
3×80%
3+ x90%
Work
2 Rounds “Fight Gone Bad”
1 min each station:
1 min rest
Post weights/number of reps for strength and total reps for FGB rounds to comments.