Wednesday, April 11, 2012

Woah! Paleo Wings! And why not, an RKC training update

I've made some good progress over the past week to week and a half training.
I hit a couple PRs this week:
1) Chin-ups - I was able to do 2 consecutive, unassisted chin-ups just yesterday...3 sets of them! That is pretty huge for me. I've never been able to do consecutive chin-ups, ever!
2) 16kg TGU! I'm now able to do 16kg TGUs on both sides. The arm bars have really been helping. I've been doing them 18lb bell, and my mobility is getting better.

Here's a recap of my workouts for the week:
5x10 2 hand swings 20kg
5x5 2 hand swings 24kg
5 rounds of 5R/5L single arm deadlifts 24kg, 3R/3L single arm swings 20kg, 5R/5L single arm swings 16kg
5X 5R/5L snatches- 12kg

Arm bars 18lbs
3 TGU R/L 12kg
3 TGU R/L 14kg
5 rounds of 5R/5L single arm deadlifts 24kg, 3R/3L single arm swings 20kg, 6R/6L single arm swings 16kg
9 rounds of snatches, R/L 12kg, 1 min on/1 min off, , switching arms at 30(s) mark - here's my min-min break down R/L:
13, 10
10, 12
10, 11
10, 10
10, 10
9, 10
8, 9
8, 8
8, 8....if I did my math right = 174 snatches

04/10/12 Chin-up and TGU PR!!
3 rounds of arm hangs off pull-up bar 10(s), 2 chin-ups
3 TGU R/L 12kg
3 rounds of arm hangs off pull-up bar 10(s), 1 chin-up
3 TGU R/L 16kg
Press ladder: 3 X 2,3,5 R/L - 12kg
Single arm swings 10X 5R/5L - 16kg
Long Cycle Cleans 5X 5R/5L -16kg

Arm bar - 18lb
2 TGU R/L -12kg
2 TGU R/L -14kg
2 TGU R/L -16kg

5x5 deadlift - 32kg
3x 5R/5L single arm deadlift -24kg
5X 3R/3L single arm swing -20kg
5X 7R/7L single arm swing -16kg
2 hand swing ladder, 8x5 each 24kg, 20kg, 16kg

So, I'm working hard. Hopefully I can stay on this track training for the next 5 months....To train, you must eat, so here's a clean recipe for chicken wings!

I'm not a huge chicken wing fan, but the other day I saw some local, pastured, chicken wings at the market and picked them up.
My traditional wing recipe has soy in it and vinegar.....I decided to keep it Paleo and try something new.
I made a basic marinade out of 5 ingredients (other than the wings):
1/2 cup coconut water (for sweetness)
1/4 cup mustard
2 TBS coconut aminos (for saltiness)
1 tsp onion powder
1/2 tsp garlic powder
That's it! Mix all ingredients together and place in a bag. Place wings in bag and mix the marinade all over the wings. Refrigerate to marinate, for 2 hours and up to 24 hours.

Note: I used a pound of wings for the ratios above, scale up ingredients as needed.

Note: Coconut aminos is a liquid made from the sap of the coconut tree. It is very similar to soy sauce, dark in color and salty. It has approximately 17 amino acids in it as well as minerals and vitamins.

Remove from refrigerator about a half hour before baking, and set oven to 425 degrees.
Place wings and marinade in a single layer in baking dish.

Then bake for about 40-45 minutes. Turn wings over after 15 minutes and after 15 more minutes, turn again. Turn one last time for the last 10-15 minutes. The wings self baste and get gooey and yummy.

The marinade is tangy from the mustard, salty from the coconut aminos and sweet from the coconut water. Nice tender meat and lots of flavor. Definitely crowd worthy!

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