OTC - 15

On Trainer's Count -Complete 6 rounds of each triplet before moving on. 

15 back squats 45/65
15 biceps curls 45/65
15 OH BB press (strict) 45/65
30 sec rest

Then,

15 straight leg deads 45/65
15 skull crushers 45/65
15 v-ups (slowly 3-0-3-0)
30 sec rest

Post Rx or completed reps to comments.


Daily Extras - Complete:

100 squats
100 walking lunges (R+L=2)


Workout Notes:

  • Transition very quickly between exercises. At HQ we don't even put the bar down between exercises during the first series. During the second series we try to transition between 5-8 seconds.  
  • We will be rigidly strict on the rest times today.  Resting more than 30 seconds negates some of the benefits of this workout.
  • Off-site - We usually count this workout with a slow cadence. 1 sec up, 2 sec down, no rest at the top or bottom of ea. movement (1-0-2-0). Except the v-ups.
  • Those of you who've done done this workout several times before (we started in 12'), try not to bounce the skull crushers off the ground. 

Keeping with GPP tradition, HQ is closed Friday, July 24 for the local Pioneer Days holiday. 


Don't Kill That Hogweed!

If you live in N. Utah, you have some of these "weeds" (pic below) in your back yard. This pic was taken 5 ish mins ago, about 4 steps from my back door. Did you know you can eat them? They are delicious. Taste kind of like lemons and apples mixed together.

A friend of mine lives next to a school. These grow around the perimeter of the ball diamond where the sand meets grass. Every time she eats a salad she goes out and picks some of these plants and throws them in the mix. I, at first, thought she was crazy. It's actually - not bad.

The plant is called purslane (portulaca oleracea). AKA - pigweed, hogweed & red root. My mom always called it lemon grass. People around here (Utah) curse it as a prolific weed, but it's quite good for you (Unless someone recently sprayed poison on it). 

Purslane contains more omega-3 fatty acids (ALA) than any other leafy vegetable plant! It also contains vitamin A, B, C, E & carotenoids and dietary minerals such as magnesium, calcium, potassium and iron. Yep, and it's growing in your back yard. 

Pro tip: harvest (for your salad) early in the morning. Waiting until evenings after the plant has been baking in the sun all day to harvest makes them more sour. 


Mmm. It's lemony.