April 6 2013
Level 1 Strength 4 sets for technique Front rack reverse lunges x 12 (increasing load) Unbroken pullup practice x 3-6 (band, strict, kip or butterfly) With the pull up it’s important to move up to your next progression, this is time time practice a new skill. Conditioning For time 1000 m row 50 wall balls 20/14 30 T2B Fundamentals Strength 4 sets Medicine ball reverse lunges x 12 Hollow hold on bar x 30 seconds Conditioning 2 rounds for time 400 m row 20 wall balls 10 V sit ups
Lamb Curry & Cauliflower/Spinach ‘rice’ c/o Jessica
Prep Time: 20 min. Cook Time: 1.5 hours. Ingredients: preferred cut of organic lamb, cubed a medium sized onion a knuckle of fresh ginger, peeled and finely chopped 4-6cloves garlic 4 medium tomatoes, chopped (sub tomato paste, two small cans) 1/2 teaspoon asafoetida (excellent for digestion) 1 1/2 teaspoons turmeric 2 tablespoons cumin 1 tablespoon coriander 1 tablespoon mustard seeds 1/4 teaspoon garam masala seeds from 6-10 cardamom pods (optional)-coconut milk cayenne to taste head of cauliflower spinach Directions: 1 -Heat a glug of olive oil over medium-high heat. 2-Add onions and sauté until golden. 3-Add asafoetida and sauté one minute before adding ginger and garlic. 4-Sauté mixture another couple minutes on reduced medium heat. 5-Add chopped fresh tomatoes or canned tomato paste, mix. 6-Add spices (mustard seeds, cumin, coriander, cayenne, cardamom seeds, turmeric, touch of salt), stir, and cook into tomatoes for a couple minutes. 7-Add lamb and mix…
April 5 2013
Level 2 Row ladder: 10/10-20/20-30/30-40/40-50/50 First part row hard/second part row easy 5 sets for reps 400 m row Max rep bench press BW Rest 2-3 minutes Level 1 Row ladder: 10/10-20/20-30/30-20/20-10/10 First part row hard/second part row easy 4 sets for reps 300 m row Max reps Bench press (65%)) Rest 2-3 minutes
April 4 2013
Level 2 Strength Over head squats 3-3-3-3-3 Conditioning 250 m run then… 3 rounds of: 30 DU 10 OHS 95/55 250 m run to finish Level 1 and Fitness Strength 3 sets for speed and technique Slam ball x 12 OHS with dowel x 12 Ring support (accumulate 60 seconds) Conditioning For time 250 m run then… 3 rounds of 100 single skips 10 goblet squats Finish with 250 m run