Pumpkins are not just for carving!
Sunday, October 21, 2012
Mobility/Warm-up:
Jog 400 meters
DROM
Trap smash, 1 minute each
Super rack, 1-2 minutes each side
10-15 GHD Sit-ups
10-15 Hip extensions
5 press (light load or bar)
3 hang power clean
5 push press
3 hang power clean
5 push jerk
Strength:
Strict press 2-2-2-2-2, rest 60 seconds
Notes: use 90% of 1 RM
Workout of the day:
“DT”
5 rounds for time of:
12 Deadlifts (155/105)
9 Hang power clean
6 Push jerk
12 minute cap!
Notes: You will use one barbell for the entire workout. Scale the weight so you can make the cap! See if you can perform one full round without putting the bar down!
Cool down:
Jog 400
10 PVC dislocates
Stripper pose, 30 seconds
Active hang or German hang, 30 seconds
Who you callin’ a nerd?
How to roast your pumpkin: (same technique as with squash)
- Choose a firm, small pie pumpkin, not more than 3-4 pounds; smaller pumpkins tend to be a bit sweeter
- Rinse the pumpkin under warm water, removing any dirt or debris
- Cut the pumpkin in half on a large cutting board, with a sharp knife
- Scoop out the seeds with a metal spoon, I use an old measuring spoon that has a nice edge
- Lay the pumpkin face side down in a large baking dish
- Cover with ¼ inch water
- Bake at 350° for 45-60 minutes (depending on size) or until tender, using a fork to check
- Remove from oven and scoop out insides, discarding skin
- Store in refrigerator in a glass mason jar
- Keeps for 5 days in refrigerator
Here’s a list of recipes that call for fresh pumpkin:
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