The
Daily
Fix
20-minute AMRAP
Chicken, Kale & Walnut Salad with Apple Cider Vinaigrette
The Overhead Lifts
Complete as many rounds as possible in 20 minutes of:
50 push presses (⅓ bodyweight)
50 double-unders
20 weighted GHD sit-ups
Kale salad topped with grilled chicken and walnuts then dressed with a tangy apple cider vinaigrette.
Learning the progression of lifts that moves from the shoulder press to the push press to the push jerk has long been a staple of our regimen.
For the GHD sit-ups hold a 15 or 25 pound plate close to your chest and just under the chin. Extending back to parallel is far enough, but keep the plate tight to your body.
Post number of rounds completed, your bodyweight, and weight of the plate used to comments.
Ingredients
4 oz grilled chicken breast, sliced
1 cup kale, finely chopped
½ cup cabbage, thinly sliced
¼ cup shredded carrot
¼ avocado, diced
2 Tbsp walnuts, roughly chopped
1 Tbsp dried cranberries (optional, for a touch of sweetness; omit for keto)
1 Tbsp fresh parsley, chopped (for garnish)
1 Tbsp apple cider vinegar
2 Tbsp olive oil
½ tsp Dijon mustard
Salt and pepper, to taste
Macronutrients
Protein: 40g
Fat: 32g
Carbs: 12g (8g if omitting honey and cranberries)
Preparation
Prepare the dressing: In a small bowl, whisk together the apple cider vinegar (1 Tbsp), olive oil (2 Tbsp), Dijon mustard (½ tsp), salt and pepper to taste, until well combined. Set aside.
Cook the chicken: Grill or pan-cook the chick until golden and cooked through. Let rest, then slice and set aside.
Assemble the salad: In a large bowl, combine the chopped kale (1 cup), thinly sliced cabbage (½ cup), shredded carrot (¼ cup), diced avocado (¼) , and chopped walnuts (2 Tbsp). Add the sliced grilled chicken (4 oz) on top. Sprinkle with dried cranberries (1 Tbsp) if desired.
Dress and serve: Drizzle the apple cider vinaigrette over the salad. Toss gently to combine, making sure everything is evenly coated. Garnish with chopped fresh parsley (1 Tbsp) before serving.
"This progression offers the opportunity to acquire some essential motor recruitment patterns found in sport and life (functionality) while greatly improving strength in the 'power zone' and upper body. In terms of power zone and functional recruitment patterns, the push press and push jerk have no peer among the other presses like the 'king' of upper body lifts, the bench press.
As the athlete moves from shoulder press to push press to push jerk, the importance of core-to-extremity muscle recruitment is learned and reinforced. This concept alone would justify the practice and training of these lifts."
Title
27kg barbell
10kg plate for ghd