Feb 20, 2013

Thursday 02.21.13


Option A (if you have access to equipment elsewhere)

Front Squat: 3-3-3-3-3
Immediately follow each set with 3 box jumps and 3 dead-hang strict throat-to-bar pull ups

Post loads to comments.

Option B (if you find yourself marooned at home)

"Severe Winter Tabata Advisory"
In Tabata format:
Squats
Push-up (chest to deck)
Sit ups
Tuck Jumps (see below)

For each exercise, perform 20 secs of work followed by 10 secs of rest for 8 intervals (4 mins total per exercise). There is no additional rest between exercises, just roll right into the next one.

Score is the total reps (not lowest round score) performed for all of the intervals.


Coach's Notes. 
If you are Front Squatting, compare to 02.04.13.

For those at home, a few notes. Tabatas are USUALLY scored by noting the lowest amount of reps performed in a single interval. If your 8 intervals of squats went like this (17-16-16-14-12-10-8-12), your score would be an 8. The goal is maximum, even output for all intervals. However, for this one we'll add up all the reps for all intervals and exercises. Just try not to burn out too fast!


Training Videos.

3 comments:

scottnkelly9901 said...

IMCF Hohenfels:

Lead-in:
300x DUs

Then:
Front Squat
3-3-3-3-3 @ 195/195/200/205/205
Not sure why I didn't record it last time, but it was 195 across.

Follow-thru
10 min handstand work/practice

Ross said...

IMCF SD Det,

I hope you all are safe down there, looks like you are getting hit pretty well with the snow.

Nothing here yet and they reduced our outlook from 14in to around 4in so that is good.

Lead-in: BJ for height didn't have a tape but between 40 to 42 inches - 15 times.

WOD:
FS: 275 (felt too heavy to sustain), dropped to 245, 245, 245, 255, 255

Ended with HS work kicking into a HS then walking two to three steps too the wall and rinse, lather repeat for 10 times.

Andy said...

Heavy snow this morning, maybe 6-8" out there now. Still hearing 10-13" total. 4 Day weekend?

Tabata - 399 total reps. Stayed solid on all but pushups, dropped from 15 to 8 by the end. Shovel time.