Friday 1.13.2023

Deadlift
3 @ 70% of 1RM
3 @ 80%
3+ @ 90%

“Ramp”
1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
Push Jerks (135/95)
Box Jumps (24/20)

Recipe of the Week:
This week we have a dish that won’t take a lot of effort but will take a little time. Try out this Slow Cooker Lemon Garlic Chicken.

Ingredients:
5 chicken thighs
salt, to taste
pepper, to taste
1 teaspoon dried oregano
1 teaspoon dried rosemary
1 teaspoon dried thyme
6 cloves garlic
1 lemon, cut in half
¼ cup water
vegetable, to serve

CHICKEN GRAVY
1 cube chicken stock
1 tablespoon cornflour, with a little water

Instructions:
STEP 1
Place the chicken, salt, pepper, oregano, rosemary, and thyme into the slow cooker and mix together with your hands.

STEP 2
Add the garlic, lemon, and water.

STEP 3
Place the lid on and cook on high for 3 hours.

STEP 4
Remove the chicken, lemon, and garlic, and stir in the chicken stock and cornflour mix.

STEP 5
Stir until you reach your desired consistency for chicken gravy.

STEP 6
Pour the gravy over the chicken and serve with vegetables.
Enjoy!