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Here are the details:
We’re starting a new program for the community with Estancia Beef, a 100% free-‐range grass-‐fed beef
company here in NorCal. Those of you that attended our NorCal Masters Tournament in January may recognize the name. Estancia was serving samples at their booth and selling burgers at the Le Truc outside. The program is essentially a bulk buying system with delivery right to the box at a discounted rate from retail (30-‐40% off).
To see more about the program and to register, go to :http://www.estanciabeef.com/primalsprogram. When you register, select TJ’s Gym from the dropdown box. Once Robin has confirmed your reigstration, you’ll have full access to the site and can read more and place your order.
The Meat is delivered fresh, (not frozen) and in bone– out cryovaced primals. A “primal” is to a steak what a loaf is to a slice of bread. It’s a larger piece of meat that you slice steaks off of that you can cook right away or freeze for later!
We know that it probably sounds a little intimidating, even a little weird, but once you get your first order, and get your hands on the meat, its actually pretty fun. Estancia has instruction videos on how to cut up and prepare the meat. Even though the order is in “bulk”, you are making your individual order.
Please be in touch with Robin@tjsgym.com with any questions you have.
A. Back Squat; 4-6reps; 31X1; 5 sets
*100m Run to begin workout and after each round (800m total)
A. Back Squat; 5-3-3-3-3; 31X1
3 Rounds for Time
25 KBS (70/53)
A. Press – 5 reps; 4 sets
B. Push Press – 5 reps; 4 sets
4 RoundsFor Time
10 DB Push Press
10 Pull Ups
10 Calorie Row
Finisher – Tabata Sit Ups
(score is lowest rep round)
5 rounds for time:
800 m run
20 KB swings (53/70)
20 goblet squats w/KB
20 reverse burpees
Out of Town WOD
Same as metabolic with dumbbell instead of KB if you don’t have access to a KB