Front Squat – Max Effort
20:00 to find new 1RM
5 Front Squats @ 65% 1RM
Post experience to comments.
Clean – 5-5-3-3-2-2-1-1-1
Find new 1 RM
EMOM for 10:00
1 Power Clean
-Choose a weight that you can complete the 3 reps in r roughly :30sec.
We are all different, we all require a little different taper. This is a template that should give you an idea of what you should be this week, so you are amped and ready to race on Sat!
Mon : Rest
Tue : Lift Heavy, such as 5 x 3 Backsquats
Wed : Helen @ =< 70% effort
Thur : 8 x 200m at 70% effort, with 2:00 rest
Fri : Rest
Sat : Kick ass.
You want to feel like you didn’t do enough the last week, like you can’t wait to run.
With Fall fast approaching, we bring you the delicious…
Sweet Potato Apple Compote
* 4-5 Sweet Potatoes peeled and cubed
* 4-5 Apples cored and cubed (pick your favorite)
* 2-3 Tablespoons of olive oil
In a large bowl mix the apples and sweet potatoes. Drizzle the olive oil over the top and mix, use enough to evenly coat the mixture (but not too much there shouldn’t be much excess). Sprinkle mixture with desired amount of cinnamon and mix well. Be sure that the cinnamon and oil are evenly distributed. Place in a casserole dish and cover with foil. Bake in a 350 degree oven for 45-60 minutes. I typically check the dish at 45 mins. Once the potatoes are fork tender the dish is done.
This is a high carb dish and can be served as a side dish with pork or a dessert around the holidays (good sub for pie because it tastes just like apple pie). This dish is ideal if you have had a heavy training day, had a long run/bike ride etc.
I recently kicked this one up a notch by adding some bacon. I purchased a 1 pound hunk of uncured unsliced bacon from whole foods and cut it into small cubes. I cooked it in a skillet until brown and crisp and let it drain off on some paper towels. At the 45 minute mark in the cooking process above I sprinkled the bacon bits over the top of the dish and let it cook for 15 more minutes. YUMMY!!!