WOW! Just Wow!
So I ended up doing 3 different works outs today, and I am beat. Only 2 of them are listed the third one not listed was 10 min/3 push press every min then 10 min/ 3 weighted Pull ups(12kg) every min, followed by about 15 min of striking. I love days like this! Thanks Geoff.
I am glad that tomorrow is somewhat of a rest day, only have my 4 mile run, then just some everyday Job duties and stuff…I hope I have time for a coffee with some friends. NATO demands that you take Coffee Breaks.!
So here is the Physical stuff:
SWOD: Set x Reps @ Weight (all weights in pounds)
Bench Press: 1×10@Bar ; 2×5@95 ; 1×5@145; 1×8@145; continued to 20 reps
Dead Lift: 1×10@Bar ; 2×5@155 ; 1×5@225; 1×6@225; continued to 20 reps
CF WOD: (all weights in Kilos)
Technique: Power Clean / WFL – 3 reps +load (total 70kg)
WOD: Max reps 6 min ( 2 min rest) Perform each mini set twice.
Mini Set A
10 Power Clean (40kg)
10 Slam ball (15kg)
Mini Set B
10 Russian Twist w/press (16kg)
10 Sit-up Get up w/ press (16kg)
And now the Food stuff. You have no idea how tired I was trying to prepare this. Along with the dish listed below I also made “Rice” Pilaf and it seems that everything came to finish at the same time….
2 tsp paprika
2 cloves garlic; minced
4 tbls olive oil
2 tbls sherry vinegar
1-1 1/2 pounds chicken; cubed
1/4 cup chopped parsley
1/2 cup pitted black olives
1/4 tsp red pepper flakes
*whisk first 4 ingredients to make vinaigrette
*salt chicken and toss with 1/2 of dressing, broil on high until done
*while chicken is cooking, peel orange, cut into med cubes
*in serving dish combine orange, parsley, olives then add cooked chicken and toss with remaining dressing