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1706, 2017

Cucumber Quinoa Salad – Gimme Some Oven

Made this for a cookout and it was awesome! I subbed grass-fed cheddar for the feta and added some salt and pepper. Click here for the original recipe from Gimme Some Oven.

1606, 2017

6/15

Friday – June 16, 2017 - 170616 Context:   Practice Mobility: Ankle Skill Practice Warm Up: Spend 10 minutes working up to a challenging (80-90%) pause squat snatch (pause 3 seconds at or below the knee) plus overhead squat. Or perform 2 reps of a pause squat snatch plus OHS each [...]

1506, 2017

6/15 Workout

Thursday – June 15, 2017 – 170615 Context: Practice Skill Practice Warm Up: None  (list of fun games to play here) Strength: 6 x 3 Push Jerk or Split Jerk - 6 of 13 (6 sets of 3 reps, same weight across, approximately 75 - 85% of max jerk). Video [...]

1406, 2017

6/14 Flatlander Fitness St. Charles IL 60174

  Wednesday – June 14, 2017 – 170614 Context: Competition    MobilityMobility: Shoulder Skill: Spend 8 minutes working up to a challenging (80-90%) strict press for 3 (out of the rack), or perform 3 reps on the minute for 6 minutes (at 50-60%)   Meta Conditioning:Metabolic Conditioning: "Fight Gone Bad” As [...]

1306, 2017

6/13 Flatlander Fitness St. Charles IL 60174

Tuesday – June 13, 2017 - 170613 Context: Practice Mobility: Hip Skill Practice Warm Up: None  (list of fun games to play here) Strength: 2-2-2-2-2-2-2 Power Clean (7 sets of 2 reps, increase weight with each set to max) Super Set: 2-2-2-2-2-2-2 strict handstand push-up for depth or progression Metabolic [...]

1206, 2017

6/12 Flatlander Fitness St. Charles IL 60174

Monday – June 12, 2017 - 170612 Context: Mental Toughness Mobility: Shoulder Skill Practice Warm Up: None  (list of fun games to play here) Strength: 7 x 2 Push Jerk or Split Jerk - 5 of 13 (7 sets of 2 reps, same weight across, approximately 75 - 85% of [...]

1006, 2017

6/10 Flatlander Fitness St. Charles IL 60174

Saturday – June 10, 2017 - 170610 Context:   Practice Mobility: Shoulder Skill Practice Warm Up: Spend 10 minutes working up to a challenging bench press or floor press for 2 reps (80-90%). Or perform 4 ring dips (assisted or weighted) each minute on the minute for 6 minutes. Strength: none [...]

906, 2017

6/9 Flatlander Fitness St. Charles IL 60174

Friday – June 09, 2017 - 170609 Context:    Competition Mobility: Shoulder Skill Practice Warm Up: None  (list of fun games to play here) Strength: 8 x 1 Push Jerk or Split Jerk - 4 of 13 (8 sets of 1 rep, same weight across, approximately 75 - 85% of max [...]

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