Set 1: 20kg LC 2’30” 6RPM- Hold lock out position for 5 sec, focus on‘turning off’ the triceps and quads to achieve rest time in fixation
Set 2: 24kg Rack Hold, Try to get the elbows on hips (ASIS) and keep legs extended
Set 3: 20kg Snatch 2′ Rt hand 20RPM
Set 4: 20kg Snatch 2′ Lt hand 20 RPM
Shoulder/calf assist set
Cardio 20 min
Stretch and eat
I love to eat, and on a whole I eat a clean diet. It is always perimeter shopping at King Soopers (Whole Foods is just too damn $$$) and have been Gluten-free(sans the occasional beer) for about a year now (I remember the last time I ate at Subway, not only was the ‘Subway Smell’ nauseating but I felt like I had THE worst hangover of my life).
I am a sucker for the ease & hormone free awesomeness of Chipotle, the great Colorado microbrews (I am looking at YOU Oskar Blues), and I LOVE a cold glass of organic whole milk for dessert. We make 95% of our meals at home with only simple ingredients that I can pronounce and which can be described as ‘Paleo.’ There are many great ideas out there for easy to prepare and healthy dishes, two of my favorite paleo sites for meal ideas are NomNom Paleo and The FOODEE Project. The most important thing is to eat a balanced diet that works for you and will help you reach your training or life goals. Find out what foods your body responds well to and if you cannot pronounce it, you probably should not eat it! If you want to geek out and reasearch the minutia of nutrition, go ahead, the information is out there. It is not rocket science on how to eat well, avoid processed foods as much as possible and you will be doing pretty well.
Want to give a shout out to crock pots/slow cookers. They are awesome. Go buy one. Now.
Last Friday, I wanted to prepare dinner and Keri hesitantly let me. Ran to the store after work (3PM) bought the following and chucked it in the crock pot on high. Went to gym, dunk in the pool, ate at 6:30PM, went to Man of Steel. Loved it all!
- Chicken Thighs (cut excess fat off and cut to small pieces)
- Baby Portobello (kept em whole)
- Red Bell Pepper (diced it up)
- Onion (diced it up)
- Jalapenos (diced em up)
- Quality teriyaki sauce
Speaking of awesome, THIS. I want THIS. A 10 minute set would be just awful with this beast but is nonetheless pretty badass.