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Volume Thursday 5/7

back squat 60×10, 65×8, 70×8, 75×8
front squat 60×5, 65×5, 70×5, 70×5

then

TABATA THIS!

tabata row
rest 1 minute
tabata squat
rest 1 minute
tabata pullup
rest 1 minute
tabata pushup
rest 1 minute
tabata situp

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

Post total score (all exercise scores combined) to comments!

hips of glory, 1min/position/side
super banded OH distraction, 2min/side
– seated shoulder extension, 2min

A. (if in need of an active recovery day, use this)

5 rds or 20min of:
20 jump to target, 6″ above standing reach
2 pullups, strict
3 pullups, gymnastics kip
2-4 pullups, butterfly
6 rocking pistols, alternating
5 kb dead snatch/side, 24/16kg

B.

(active rest or make-up Olympic weightlifting day)

C.

(active rest or join class)

D.

(see Cool Down tab) and/or join Mobility Class

ankle/achilles action for all the squats- tacking, banded distraction

hamstrings – “Drinking Bird”, seated lax ball on box

buttocks – side butt roll SMR, Pigeon

adductorsThera Cane

shoulders – Thera Cane

arm – Thera Cane, OH banded distraction

Sat 11/1

STRENGTH

establish a deadlift 1RM within 15 minutes

CONDITIONING

“TABATA THIS!”

– tabata row (calories)
– tabata squats
– tabata pullups
– tabata pushups
– tabata situps

Rest 1 minute between each exercise.

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Your workout score is the total sum of all scores in each exercise. (Example: Row = 4, Squats = 25, Pullups = 10, Pushups = 15, Situps = 18 for a grand total of 72)