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July 31, 2017

30
Jul

July 31, 2017

5 minutes of cardio before class

GROUP WARM-UP
3 rounds of:
7 Kettlebell goblet squats
7 Russian Kettlebell swings
+ trainer led barbell warm-up

BARBELL
5 x 2 Pause Power Cleans at 55-70%
**Drop after each clean and reset
www.youtube.com/watch?v=xEI_cwFo2FE

5 x 2 Back Squat at 85%

ALTERNATE BARBELL
5 x 2 Power Position Power Clean + 1 Mid-hang (above knee) power clean
5 x 5 Sandbag Squat (heavy)

MUSCLE ENDURANCE/GYMNASTIC STRENGTH WORK
2 sets for max reps
Dumbbell Bench Press
Pull-ups
**Choose dumbbell weight and band that you can do 12-15 reps at and then go directly into pull-ups and directly back to dumbbell bench press
**Kipping allowed

UNITLATERAL LEG WORK/SHOULDER STABILITY WORK
2 sets of
6 step each leg overhead kettlebell walking lunge
**Scale is front rack

HAPPY BIRTHDAY LAURA TOTH & BRIAN SHAMBO!

Buffalo Chicken stuffed Portobellos

Easy recipe courtesy of McKenzie…

Ingredients:

  • 1 large Portobello mushroom cap
  • 4 Tbsp fat free cream cheese
  • 2 oz cooked chicken breast
  • 2 oz crumbled goat cheese
  • 1 cup spring mix
  • Buffalo hot sauce
  • Chopped onion (optional)
  • black pepper and garlic powder (optional)

Directions:

  • Wipe mushroom cap clean, remove stem, and lightly sauté both sides on pan sprayed lightly with cooking spray
  • Mix together cream cheese, chicken, goat cheese, and desired amount of hot sauce. Stir in spring mix and seasonings of choice
  • Add mixture to mushroom cap, and broil in oven for 3-5 minutes, or until cheese is melted and top begins to brown.
Nutrition: 33g protein, 14g carbs, 11g fat. 283 calories

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