The
Daily
Fix
Three 8-minute rounds:
Lemon Herb Shrimp & Veggie Kebobs
What About Cardio?
Tabata bike sprint
Rest 1 minute
2 minutes of muscle-ups and clean and jerks
Rest 1 minute
A lemon herb marinade offers a fresh, tangy flavor to these kebobs.
Traditional “cardio” may be neither as distinct nor as powerful a contribution to general conditioning as widely believed.
The Tabata interval for the bike is 20 seconds of work followed by 10 seconds of rest, for 8 rounds.
The muscle-ups are strict, and use bodyweight for the clean and jerks.
Partition the muscle-ups and clean and jerks however you like during the 2 minutes, trying for max total reps of both.
Post calories biked, and number of reps performed each round to comments.
Ingredients
3 oz shrimp, peeled and deveined
1 small zucchini, sliced
⅛ orange bell pepper, cubed
⅛ green bell pepper, cubed
¼ red onion, cubed
1 Tbsp butter
2 tsp lemon juice
1 tsp Dijon mustard
1 tsp fresh thyme, chopped
½ tsp garlic, minced
1 tsp lemon zest
1 Tbsp parsley, chopped
Salt and pepper to taste
Macronutrients
Protein: 20g
Fat: 20g
Carbohydrates: 9g
Preparation
Sear the kebobs: Skewer the shrimp (3oz), sliced zucchini (1 small), cubed orange peppers (⅛), and cubed red onion (¼). Season with salt and pepper to taste. Heat a griddle pan over medium heat and add the butter (1 Tbsp.) Sear the kebobs until the shrimp turn pink and opaque.
Mix the dressing: In a bowl, mix together the lemon juice (2 tsp), Dijon mustard (1 tsp), chopped thyme (1 tsp), and minced garlic (½ tsp.)
Serve: Place the kebobs onto a serving dish and garnish with lemon zest (1 tsp) and chopped parsley (1 Tbsp.) Drizzle with the lemon herb dressing or serve on the side.
"If, during a set of thrusters, the reps continue smoothly until the athlete suddenly stops, pallor ashen or green, lips blue, ventilation rate high, heart rate high, non-communicative, and he’s 'flag poled' the bar to hold himself up, we say he’s 'gassed.'
In contrast, if during a set of thrusters, each passing rep is slower than the one before until one rep finally stops at three-quarter extension, pausing only to come thundering back to the chest, the athlete is flushed (not ashen), ventilation rate and heart rate are less significant, and the athlete is immediately communicative on unloading, this is 'muscular failure.'"
COMMENTS
49, 10
47, 12
3 Strict Ring Muscle-ups + 5 Power Clean and Push Jerks (115-lb.) (75% Bodyweight)
4 Strict Ring Muscle-ups + 6 Power Clean and Push Jerks (115-lb.)
5 Strict Ring Muscle-ups + 7 Power Clean and Push Jerks (115-lb.)
Tabata assault bike
Strict pull up
Clean and jerk @ 65kg (80%bw)
46-6-4
45-6-4
40-6-4
sub:
tabata row (cal) - 6,6,6
kipping pull ups - 10-12-14
rd1 61cal/rd2 60cal/rd3 57cal
amrap 2:
1 rmu
1 c&j, 84kg
rd1 5reps/rd2 5reps/rd3 6reps