11.21.2009


Plentus Muscle UP Progression






W.O.D. 11.22.09

Snatch:
80% of 1RM
3-3-3
then
85% of 1RM
2-2-2

Snatch Balance:
80% of 1RM
3-3-3

Click here to view the Intensity Percentage chart.

*if you do not have a 1RM on the Snatch you will work up to a 1RM and or form on the lift.

and

5-4-3-2-1
GHD sit ups
Handstand push ups.
(for skill)

Recipe of the day:

Ingredients:
1 head cauliflower, cut into medium size pieces
1 egg
1/2 cup almond meal
coconut oil (or olive) for frying
salt and pepper

Steam cauliflower till tender or pop it in the microwave for 6-8 minutes. Mash steamed cauliflower and add egg, almond meal and seasoning. Make small 1/4 cup rounds and then flatten with palms. The thicker patties stayed together better when frying. Heat coconut oil and cook 4-6 minutes per side.

Quote:
"The act of taking the first step is what separates the winners from the losers."
- Brian Tracy, Motivational speaker

3 comments:

Tim and Laura said...

Todays WOD
Laura P- Phila 1/2 Marathon (13.1miles)
Time: 1:47 8:09 avg pace/mile

Tim P - Phila 8k (4.97333miles) or FIVE
Time: 32:18 6:29 avg pace/mile


Thanks very much for the good lucks, very much appreciated.

Cindy Handler said...

Tremendous times Papasses!!! You certainly had a beautiful day ... way to represent!!!!

Chris P. said...

blazing, great job Laura and Tim!