2010 ONLINE QUALIFIER Workout #3 by SCOTT MAININI

For the front squat, take the barbell from the floor, not a rack. The hips must drop below the level of the knees at the bottom, and full extension of the knees and hips must be attained at the top. For the muscle-up, full lock out and turnout at the bottom must be attained, and full extension with the elbows straight must occur at the top... (see below)



TIME: 3:54... "Given that I weigh 185#, this was a perfect body weight test for me. I was mostly concerned with the front squats...managed to pull thru unbroken. Good day!"-Scott Mainini

Workout of the Day
Front Squat
3-3-3
-break
Three rounds for time:
185 pound Front squat, 7 reps (115lbs for women)
7 Muscle-ups

PALEO RECIPE
Grilled Jerk Chicken Kabobs
6 boneless skinless chicken thighs (about 1 1/4 lb), cut into 1-inch cubes
1/3 cup jerk seasoning sauce
1 cup canned or fresh pineapple chunks
2 medium red bell peppers, each cut into 12 wedges
1/2 medium onion, cut into 12 wedges, separated into chunks
In shallow glass or plastic dish or resealable food-storage plastic bag, mix chicken and 1/4 cup of the jerk sauce. Cover dish or seal bag; refrigerate 1 hour to marinate, stirring occasionally. Heat gas or charcoal grill. Drain chicken; discard marinade. On each of 6 (15-inch) metal skewers, thread chicken, pineapple, bell peppers and onion alternately, leaving space between each piece. Brush vegetables with remaining jerk sauce. Place kabobs on grill over medium heat. Cover grill; cook about 15 minutes or until chicken is no longer pink in center and vegetables are tender.

"The greatest education in the world is watching the masters at work."-Michael Jackson