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Sweet Potato Chips and TFOD 5.27.10 (Dynamic Lower)

May 28, 2010

Training: Explosive/Dynamic Effort Lower body

Really focusing on single-leg work to develop balance and eliminate weaknesses/deficiencies in one side vs. the other.  Ended up being a great workout, you’ve got to try this one.

  1. Z-Heath Neural Warmup
  2. Diesel Crew Shoulder rehab Circuit 1 – got to get my mobility better, and you probably do to.  Try to work these in if you have time.  It’ll be well worth it.
  3. Bulgarian Split Squat Jumps – Better than I could have imagined.  Just felt great to perform.
    • 2 sets @ BW x 8, 5 reps
    • 4 sets @ 15# DB x 5 reps
  4. Front leg raised Lunges (with knee lift) – Make sure you drive your ass/hips on this.  Don’t make it a quad-only lift just because it seems easier.  You were given a Posterior Chain for a reason.  Use it.
    • 4 sets @ 15# DB x 12, 12, 10, 12 reps
  5. Natural Glute-Ham Raises – My hamstrings were crying after this… couldn’t believe how challenging this was
    • 3 sets of 5 reps

Took me 1 hour total, with warmups.

Sweet potato chips

Slice two sweet potatoes in chip-like fashion (thin slices width-wise for anyone who has never eaten a chip before).  Place on a baking sheet, salt and pepper to taste.  Bake on side one for about 10 minutes, then about 8 on side 2.  Drop into a pan with your choice of animal fat (I used tallow, lard works well too), you want that delicious flavor to be passed along to the chips for best taste.  Once the chips have burned (or just browned, your choice) on each side, place them on a paper-towel covered plate and enjoy!

I had a giant hamburger to go along with this, it was beyond awesome.

Rock and roll

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