Todd 28

SLSC Blog

6 sets @ 70%:
1 min battling ropes
1 min airdyne
1 min step-ups, alternating
1 min side plank (30s/side)
1 min strict toes-to-bar

"Two-a-day training in the weight room" From Lyle McDonald

It's that time, all! The next meat delivery will be rolling in on October 11th, and orders are due on the 8th! YOU HAVE ONE WEEK!

Place your orders by shooting Kevin an email at kevin.slaughter@me.com .

THE MENU:

GrassFed Beef:

Mixed share of beef is 10-15 lbs, consists of: Six packages of hamburger, about 1.1 pounds each. Two packages of steak, one of high end steak (Ribeye, TBone, Sirloin), one of medium steak (round, chuck), steak totals about 3.5 lbs average. Also in the share is one roast, about 3.5 lbs average. Steak and roast packages vary in size quite a bit, you might get a six pound roast or you might get a 2 pound roast. You might get 3 pounds of steak and you might get 5 pounds of steak. Price is 6.99 per pound.

Hamburger share of beef is 11 or 12 packages of hamburger and weighs about 12.5 pounds. Each package is about 1.1 pounds. *** Special right now at 6.29/lb. Usual rate is 6.49/lb. *** I made a good purchase of some grass fed cattle while the prices were shooting up and before they reached where they are now (about 40% rise in the last 5 months). Consequently I have a lot of ground beef but am short on freezer space so need to move it to make room.

Quarters, Halves and Whole cows: I also have quarters and halves of beef. Contact me to see what I have available. A quarter of beef usually produces about 100 pounds of meat. The breakdown will be approximately: 50 percent hamburger. 20-30 percent steaks, 20-30 percent roasts. There will also be things like liver, heart, tongue, oxtail, marrow bones. These final things are thrown in for free (usually 10-15 pounds worth). It will arrive all cut and wrapped. Wrapping is usually vacuum packed and with hamburger in approximate 1 pound chubs. Price is 6.79 per pound. This usually works out better than the competition when you do the math.

I also have:
Beef Snack Sticks: one pound package, $20.00.
Beef Bratwurst: 1.5 pound package, $9.39/lb.
Beef Jerky: 8 Oz pkg $17.50.
Beef Liver: 3.49/lb.
Beef Spareribs: 5.29/lb.
Beef Wieners: 1 pound package, $12.59
Beef Bones, Marrow or Joint (Let me know which you want): $3.50 per pound.
Ground Beef per pound: $6.49/lb
*** Ground Beef Special (as long as it lasts): $6.29 ***
Beef Roast per pound: $6.89
Beef Steak per pound: $11.59
Beef Stew Meat: $6.59
Beef Tongue: $6.59
Bacon Grill Burgers: Ground Beef with bacon ground in. Patties ready for grilling. 7.29/lb.

Pastured Pork:

Bacon: $8.29/Lb. Regular thick-cut bacon. (Uncured)
Bacon, Boston: $6.59/Lb. Made the Boston Butt part of the pig. (Uncured)
Bacon, Canadian: $6.59/Lb. Made from the Pork Loin.
Bacon, Chicago Style: $6.59/Lb. GrassFed Beef and Pork -> Bacon. (Uncured)
Beef Brisket Bacon: $7.69/Lb. Made from GrassFed Beef Brisket. (Uncured)
Seasoned Pork: $5.79/Lb. No Nitrates at all. Slightly different recipe than bacon.
Smoked Pork: $5.79/Lb. Just like regular bacon but more meaty. ** This is the one to get**
Ham: $4.39/Lb
Ham Steak: $4.49/Lb
Pork Tim’s Bratwurst: $5.89/Lb. The absolute best brats in the entire physical universe.
Pork Garden Brats: $5.89/Lb (With Broccoli, Mushrooms, Green Peppers, Onions already inside)
Pork Steak: $4.29/Lb
Pork Chops: $5.49/Lb
Pork Roast: $4.39/Lb
Pork Sausage: $4.79/Lb (breakfast sausage to be made into patties)
Pork Spare Ribs: $4.79/Lb
Pork Neck Bones: $2.00/Lb (there is a recipe on my FaceBook page)

Pastured Chicken:

Chicken Whole: Shrink packed. 2 to 5 lbs each. Say big or little wanted. $4.79 per lb.
Chicken Halved: $4.89/lb
Chicken Parted: 2 Legs, 2 thighs, 2 wings, 2 breasts, 1 back for stock. $5.29/lb
Chicken Legs: 4/pkg, $5.09/lb
Chicken Thighs: 4/pkg, $5.09/lb
Chicken Wings: 4/pkg, $5.09/lb
Chicken Boneless Skinless Breasts: $7.99/lb
Chicken Breasts bone in: $6.39/lb

HOW TO PLACE YOUR ORDERS:

Make little notes on each line if you want, like below.

Name: Gina F.N. Awesome (example!)

Affiliation: SLSC

Email Address: ginasFNawesome@gmail.com

Order:
-1 mixed share
-2 lbs regular bacon (OK to sub in Boston Bacon)
-1 lb Chicago Bacon (No Sub Please!)
-1 lb Smoked Pork
-2 lbs pork brats
-10 lbs beef roast (2 small and 1 big if you can do it that way)
-1 ground beef share.
-1 pork roast (big is good)
-2 Whole chickens (big)
-3 lbs boneless chicken breasts
-3 lbs chicken thighs

A1. Deadlift
6,6,5, 30x0 tempo, Building, Rest 90s
*Reset each rep. Not touch-and-go.
A2. Bench press
6,6,5, 30x0 tempo, Building, Rest 90s

B. Barbell back rack split squat
3x8-10/leg, 2010 tempo, Building, Rest 60s b/w legs
*Stay in place for this. Not rear-foot elevated.

C. 3 sets @ 95%:
30s row
Rest 2:30
+
30s burpees ALL OUT
Rest 2:30

"What's the best diet?" From Precision Nutrition

A1. Deadlift
3,3,2, 30x0 tempo, Building, Rest 90s
*Reset each rep. Not touch-and-go.
A2. Bench press
3,3,2, 30x0 tempo, Building, Rest 90s

B. KB overhead walking lunge
3x8-10/leg, 2010 tempo, Building, Rest 60s b/w sets

C. 6 sets @ 95%:
30s row
Rest 2:30
+
30s burpees, 6" target ALL OUT
Rest 2:30

"What's the best diet?" By Precision Nutrition

A1. Push press
5,4,3, 10x2 tempo, Rest 90s
A2. Pendlay row
5,4,3, 10x2 tempo, Rest 90s

B. 6 sets @ 95-97%:
30s airdyne
Rest 3 min

C. 15 min row @ Z1

"What's the best diet?" From Precision Nutrition

A. Split jerk
Build to a tough touch-and-go triple in 15 min

B. EMOTM 24:
1st min: 2/arm Turkish get-ups (70/55)
2nd min: 3-5 front squats @ 70% (take from the ground)
3rd min: 10s airdyne all out
4th min: 5 box jumps, no rebound (36/30)

"The limits of scientific evidence and the ethics of dietary guidelines" From Dr. Peter Attia

A. Split jerk
5x3, Building, Rest 60-90s
*Build to a tough complex with perfect mechanics

B. EMOTM 24:
1st min: 2/arm Turkish get-ups
2nd min: 5-7 goblet squats, tough
3rd min: 10s sled push or drag
4th min: 5 box jumps, high, no rebound

"The limits of scientific evidence and the ethics of dietary guidelines" From Dr. Peter Attia

A. 15 min gymnastics skill practice
(handstands, free-standing handstand push-ups, backwards roll to support, etc.)

B. 5 sets:
5 touch-and-go power cleans @ 70%
Rest 30s
10s airdyne all out
Rest 2 min

C. 30 min @ 70%:
1 min handstand walk practice
1 min farmer's walk (heavy)
1 min shuttle run
1 min triple under practice
1 min KB snatch, light (30s/arm)

"The limits of scientific evidence and the ethics of dietary guidelines" From Dr. Peter Attia

A1. Back squat
3,3,2, Building, 30x0 tempo, Rest 90s
A2. Pendlay row
3,3,2, Building, 30x0 tempo, Rest 90s

B. 4 sets @ 90%
4 min AMRAP:
10/arm KB snatch (55/35)
500m row/.5 mile airdyne
30 double-unders
Rest 2 min

"Team programs vs individual programs" From Catalyst Athletics

A. Split jerk
Build to a tough 1.1.1

B. Split jerk
3x1.1.1 @ 90% of A

C. Back squat
5,5,5, Building, Rest 2-3 min b/w sets

D. 2 sets @ 90%:
5 min AMRAP:
5 squat snatches (95/65)
10 toes-to-bar
15 airdyne cals

Rest 5 min

5 min AMRAP:
7 thrusters (95/65)
7 bar-facing burpees
7 box jumps, step down (24/20)

"Team programs vs individual programs" From Catalyst Athletics