Warm-up: Bent Over Tire Drags (20m), 5 Chin-Ups (strict), 10 Air Squats x3
Bench Press: 3×5
MetCon – Thruster Breathing Ladder:
1-10-1 Thrusters (65/45lb)
Complete 1 thruster and then take 1 breath as a rest period. Complete 2 thrusters and take 2 breaths. Continue with this up to 10 thrusters and then decrease down back to 1 thruster. The bar can rest on the ground during rest breathing. Also, breathe as much as you want during the thruster reps.
Finisher: 60 second L-hang in as few sets as possible
Hey everybody! Looks like we are actually on schedule with our “Paleo Wednesdays” for this week. This recipe looks simple but scrumptious. If you are getting bored with your normal Paleo meals then try out all these recipes we are providing you with. And… search the internet! That is where I get all these awesome ideas from. Thank the PALEO PLAN website for today’s delicious recipe.
How are your quads feeing after 100 thrusters?
<3 Coach Miss J
Chipotle lime salmon
Salmon with a mexican twist! This will satisfy your craving for something a little spicy. You can adjust the amount of chipotle powder depending on how spicy you like your food.
1 lb salmon, cut into 4 fillets
1-2 tablespoons olive oil
2 limes, sliced in half
1 teaspoon celtic sea salt
1 teaspoon chipotle powder
Preheat oven to 500°
Rinse salmon, pat dry and place on a metal baking sheet
Rub each fillet with olive oil
Squeeze the juice from one-half lime onto each fillet
Sprinkle fillets with salt and chipotle, then place a half lime on top of each fillet
Turn down oven temperature to 275°
Place salmon in oven and cook for 8-12 minutes, depending on how well done you like your fish