Warm up
Run 400m (outside)
2 rounds of
10 hand raise push ups
10 squats
5 pull ups
5 box jumps
5 burpees
Do a few bench presses and back squats to get used to the weight.
Tabata A
Bench press (135#)
Back Squat (155#)
Pull ups
Bicycle (calories)
Tabata B
Box Jumps
Sit ups
Burpees
What is Tabata?
For twenty seconds do as many reps of the assigned exercise as you can - then rest 10 seconds.
Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.
The score is the least number of reps for any of the eight intervals.
Today we have multiple exercises so we'll rotate to the next exercise trying not to exceed 1 minute between movements.
Does anyone remember what weight we had on the squat barbell?
ReplyDeleteTabata B first
- Order: Burpees, Box Jumps, Sit ups
- Reps: 5+5+11 = 21
Tabata A
- Order: Bench, Pull ups, squat, bike
- Reps: 4+6+4+4 = 18
Tabata Total = 39
Tabata A - PU, bike, bench, squat (6+5+3+4 = 18)
ReplyDeleteTabata B - SU, skipped BJ, BP (9+0+5 = 14)
Total = 32
@WeekendWar 155 is what the first group had set
ReplyDeleteTabata A - Squat, PU, bike, bench (5+1+6+2 = 14)
ReplyDeleteTabata B - SU, Box Jump, Burpee (4+2+2=8)
Total=22
Does anyone remember what weight we had on the squat barbell?
ReplyDeleteTabata B first
- Order: Burpees, Box Jumps, Sit ups
- Reps: 6+7+7 = 20
Tabata A
- Order: Bench, Lat Pull (110#s), squat, bike
- Reps: 1+6+3+3 = 13
--bench reps stunk again on this tabata....hit muscle failure again at the end.
Tabata Total = 33
trochell