20kg LC 4 x 2 min. 10RPM
Good test set, cardio and technique continue to improve. Slow and steady eh?
I have been enjoying a green smoothie daily for a week now and am LOVING them. Right now I am just experimenting with what I think may be good and letting my taste buds adjust. My favorite so far is a great meal replacement with plenty of good fats and protein and is relatively low on the Glycemic Index.
- handful of kale
- 1 banana
- 1/2 avocado
- handful of rasberries
- 2 raw egg yolks
- some ginger
- 1/2 can of coconut milk
The banana, avocado, egg yolk, and coconut milk make for a VERY creamy smoothie.
About the raw egg yolk, I can hear my mom screaming, “NOOOOOOOOOOOOOOOOOOOO,” all the way from Iowa, but I did quite a bit of research and found out the following.
In mass farm raised chicken eggs(I never use these), the chance for Salmonella is 1:10,000 to 1:30,000 depending on the source you are reading.
NEVER use cracked eggs and wash throroughly before use, I also use the yolk only and safe the whites for Keri to cook with.
I understand if you are not ready to go all Rocky and throw in raw egg yolks for an AMAZING smoothie yet, do your homework and decide if it is for you. If your immune system is compromised I would not recommend this, be smart, take responsibility for you health and check out as many sources as you can.
I am compiling an ULTIMATE list of possible smoothie ingredients but here is a good place to start with courtesy of Primal Toad (funny name, solid site).
Tonight at Personal Best will be a fun one!
We are doing a two 15 minute Partner AMRAP Workout where one person completes the following complex set while the other person rests (MUST have the bell off the ground the entire time i.e. at side, back weighted, racked, etc). We are keeping the reps low on each set with the aim to really put focus in each and every movement. Keep the pace high and watch your partner’s form to make sure technique is sound!
- Snatch 3x/arm
- Clean and Squat 3x/arm
- Bent Row 3x/arm
- Push-up 3x
Rest 5 minutes
- Push Press/Jerk 3x/arm
- 1 Arm Swing 3x/arm
- Around The World 3x/direction
- Back Weighted Lunge 3x/leg
Finishing with a quick circuit, two rounds:
- Flutter Kicks 30 sec
- Glute Bridge 30 sec
- Front Plank 30 sec
- Donkey Kicks 30 sec
Jerks, we have been working on this movement over the last few weeks. The second dip can be awkward to get down but once it clicks, you will never forget it. Jerks allow more reps and heavier weights used when compared to press or push press. Follow the jump for a great article on the foundations for a successful kettlebell jerk written by one of the strongest lifters in the country, John Lesko.
Finally here is a short video on how to stretch out those forearm muscles, these muscles become chronically short and stiff with computer use, writing, and kettlebell training. Simple stuff, easy to impliment, get on it folks!