Hold Fast Friday 7/17/15
Posted by: Brian Berthod
HOLD FAST INSPIRATION:
The light of the body is the eye: if therefore thine eye be single, thy whole body shall be full of light. Matthew 6:22
On July 15th, the fourth day of weightlifting competition at the Pan American Games, Kendrick Farris and Norik Vardanian competed in the 94 kg category A session.
Farris opened with a successful 157 kg snatch, followed with 160 on his second, then equaled his personal record 163 kg on his third attempt. In the clean and jerk, Farris made 198 kg on his first attempt, moved up to 203 kg for a successful second to take the lead overall ahead of Vardanian and the Cuban, Vanega, then cleaned 207 kg but missed the jerk, winning the gold medal with a 366 kg total.
Vardanian missed his first attempt 160 kg snatch, made the same weight on his second, then missed 165 kg on his third attempt. In the clean and jerk, Vardanian opened with a successful 193 kg, moved to 202 on his second attempt to secure the silver medal with a 362 kg total, then cleaned but failed to jerk his final attempt at 207 kg in a bid to overtake Farris for the gold.
HOLD FAST WOD:
Strength - Back Squat
5-5-5-5-5-5-5 at 80% of your 1 rep max
Rest as needed between sets
HOLD FAST FRIDAY MEAL:
Flank Steak with Blueberry Sauce - from our friends at http://www.paleoleap.com
You don’t need a fancy sauce to make a great steak, but it’s nice to mix up the flavors every once in a while. A savory pan sauce with red wine and fresh blueberries gives you a big punch of extra flavor and plenty of opportunities to get creative with the presentation, and the fresh flavor of the berries is nice with the richness of the meat.
Follow the link for instructions. http://paleoleap.com/flank-steak-blueberry-sauce/