Clean and Jerk 1-1-1-1-1
Front Squat 1-1-1-1-1
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I’ve posted this video before – it’s great technique from an 8 year old Chinese lifter. He’s got really solid technique top to bottom, and be sure to watch his elbows move up and around the bar. Once he gets in the bottom of the squat, he drives his elbows up as he stands (which in turn keeps his torso upright) – this is proper technique for the front squat too.
Beef and Irish Stout Stew
2 pounds lean beef stew meat, cut into 1-inch cubes
3 tablespoons vegetable oil, divided
2 tablespoons all-purpose flour
1 pinch salt and ground black pepper to taste
1 pinch cayenne pepper
2 large onions, chopped
1 clove garlic, crushed
2 tablespoons tomato paste
1 1/2 cups Irish stout beer (such as Guinness®)
2 cups chopped carrot
1 sprig fresh thyme
1 tablespoon chopped fresh parsley for garnish
1. Toss the beef cubes with 1 tablespoon of vegetable oil. In a separate bowl, stir together the flour, salt, pepper, and cayenne pepper. Dredge the beef in this to coat.
2. Heat the remaining oil in a deep skillet or Dutch oven over medium-high heat. Add the beef, and brown on all sides. Add the onions, and garlic. Stir the tomato paste into a small amount of water to dilute; pour into the pan and stir to blend. Reduce the heat to medium, cover, and cook for 5 minutes.
3. Pour 1/2 cup of the beer into the pan, and as it begins to boil, scrape any bits of food from the bottom of the pan with a wooden spoon. This adds a lot of flavor to the broth. Pour in the rest of the beer, and add the carrots and thyme. Cover, reduce heat to low, and simmer for 2 to 3 hours, stirring occasionally. Taste and adjust seasoning before serving. Garnish with chopped parsley.