Meal Prep for the Week of January 25, 2021 LAST SUNDAY'S MEAL Breakfast: Protein pancakes or Superfood smoothie Lunch: chicken/salmon salad with grilled veggies Dinner: Chicken and vegetable pan meal Snack: Vegetables and hummus or peanut butter MONDAY Breakfast: Eggs with sweet [...]
Grocery List for the Week of January 25, 2021 PROTEIN 2 lbs Chicken breasts 12 Eggs + 6 hard boiled eggs (easy prep) 2lb Lean Beef, Bison (grass-fed), 3 cans of Wild Salmon or mackerel 4 Salmon filets*Frozen fish patties (salmon or Pollack) for salads or tacos*These cook quick [...]
Body Work: 1) Bent over Dumbbell row: 3 x 10 Reps, rest 1 min 2) Wide grip strict pull ups: 5 x failure, rest 2 mins 3) Deadlift: 5 x 1 Rep, rest 2-3 mins 4) Kneeling banded lat pulldown: 3 x 12 Reps, rest 2-3 mins 5) Good Mornings: 3 x 10 Reps, rest [...]
Today is a Rest Day for the program! Here is your Mobility!
Today is an active rest day for the program! Pick one of the following: Option 1: 30-45 Minute light jog Option 2: 60 Minute yoga class Option 3: Light swim or row for 30 Min, every 5 Min do a 30 Second hollow hold and 10 Push-ups
Workout: For Time 100 Back squats (moderate weight) Mobility: Quads, Hips, and Hamstrings
Body Work: 1) Dumbbell Bent row: 3 x 10 Reps, rest 1 min 2) Wide grip pull ups: 5 x to failure, rest 2 mins 3) Deadlift: 5 x 3 Reps, rest 2-3 mins 4) Single arm DB row: 3 x 12 Reps, rest 2-3 mins 5) Good Mornings: 3 x 10 Reps, rest 2 [...]
Warm-Up: 3 Sets 10 Air squats with a 3 sec hold at bottom 10 Touch downs 10 Arm over/unders 50 Meter Butt kicker 50 Meter High knees :60 Jump rope Workout: For Time 18-15-12-9-6-3 DB Thrusters (35lbs DBs) Single arm db Power snatches (35lbs) Anchored Straight Leg Raises Mobility: Quads, Hips, and Hamstrings
Warm-up 3 Sets 5/5 High Kicks 10 PVC Good Mornings 10 PVC Overhead Squats 10/10 PVC Hip Swings Workout: 5 Rounds 2:00 As many rounds as possible 15 Cal row Max Strict weighted Pull Up Rest 2 Minutes Mobility: Chest, Shoulders, and Spine
Meal Prep for the Week of January 18, 2021 LAST SUNDAY'S MEAL Breakfast: Protein pancakes or Superfood smoothie Lunch: Taco salad Dinner: Chicken and vegetable pan meal Snack: Protein pancakes or waffles MONDAY Breakfast: Eggs or omelet Lunch: Coconut lime Curry Chickpea [...]
Grocery List for the Week of January 18, 2021 PROTEIN 2 lbs Chicken breasts 12 Eggs + 6 hard boiled eggs (easy prep) 2lb Lean Beef, Bison (grass-fed), 3 cans of Wild Salmon or mackerel 4 Salmon filets Short Notice Meal Saver: Pick up rotisserie chicken for 3-6 [...]
Body Work: 1) DB Overhead Press: 3 x 8 Reps, rest 1 min 2) Barbell shrugs: 3 x 10 Reps with a 3 second hold at the top of shrug, rest 1 min 3) DB or cable lateral raises: 3 x 10 Rest, rest 1 min 4) Plate Front shoulder raises: 3 x 10 Reps, [...]
