Smolov Jr week 1 day 4
Back squat
10 x 3 @ 85 % of 1 rep max
Then:
As many rounds as possible in 10:00 of
10 Dumbbell hang power cleans 40#(25#)
8 Dumbbell push press 40#(25#)
6 Strict pull ups
Post scores to BTWB
Week one is coming to a close off the squat program. Great job to everyone that came in and knocked out all 4 days or as many as you could. We have 2 more weeks to go and then we’ll all have to buy new pants to fit our huge legs and show off our nice butts!
COFFEE CRUSTED PORK TENDERLOIN – see full recipe and blog here
Macros for whole recipe: Protein 190g/Fat 45g/Carbs 8g/ Fiber 0g/ Calories 1236
Ingredients:
- 1 tablespoon very finely ground coffee (or espresso powder)
- 2 teaspoons packed light brown sugar
- 1 teaspoon paprika
- 1 teaspoon chili powder
- 1 teaspoon cumin
- 1 teaspoon salt
- 1 teaspoon ground black pepper
- 1 tablespoon extra-virgin olive oil
- 2 pounds pork tenderloin, fat trimmed off
Directions
- Combine the coffee, brown sugar, spices and salt in a small bowl. Add the olive oil and mix until combined. Rub the pork coat completely with the spices. Let it marinade for at least 30 minutes in the fridge.
- Heat oven to 400 F (204 C). Line a rimmed baking sheet with foil and spray with non stick cooking spray. Place the tenderloin on the prepared baking sheet, then roast for 25- 30 minutes, or until they reach 145 F (62 C) at the center. Remove from the oven and let the pork rest for 5 minutes.
