Sunday 040808

"Tabata This!"

Tabata Row

Rest 1 minute

Tabata Squat

Rest 1 minute

Tabata Pull-up

Rest 1 minute

Tabata Push-up

Rest 1 minute

Tabata Sit-up

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".

"Diane"

"Diane"

21-15-9 reps of:

Deadlift 225

Handstand push-ups

This is 3 rounds; the first at 21 reps, the second at 15, and the third at 9 reps. It's expected that you'll need to partition the sets, e.g., Deadlift 7-7-7 & Handstand push-up 3-3-3-3-3-3-3 as a first round. Interval management - work/rest timing to optimize time - is an essential skill.

If the load is too much under any partitioning scheme, reduce it. If you need help with the handstand push-up, take it in any manner you can get it. If the handstand push-up (HSPU) is clearly beyond your current capacity, substitute a standing dumbbell shoulder press (hip and leg free). Though a less functional press, the standing shoulder press is a closer simulation to the HSPU than the more functional push-press or jerk. The point is that there's a manageable substitution for this workout for everyone that preserves both its mechanical and metabolic characteristics - this will be "your Diane."

Thursday 040805

How many reps in 20 minutes of:

Bench press body weight

Pull-ups

Wednesday 040804

75 Sit-ups

Squat snatch 5-5-5-5-5-5-5 reps

75 Sit-ups

Tuesday 040803

Run or Row 10K

Sunday 040801

Five rounds for time of:

7 Muscle-ups

10 Handstand push-ups

Saturday 040731

Squat Clean 3-3-2-2-2-1-1-1-1-1 reps

Friday 040730

Seven rounds for time of:

5 left legged squats

5 right legged squats

10 Pull-ups

15 Push-ups

20 Sit-ups

Wednesday 040728

Run 400 meters

50 Sit-ups

Run 400 meters

40 Sit-ups

Run 400 meters

30 Sit-ups

Run 400 meters

20 Sit-ups

Run 400 meters

10 Sit-ups

Tuesday 040727

Deadlift 3-3-2-2-2-1-1-1-1-1 reps

This is ten sets. After a warm-up (of course) start light and increase the load each set. Rest as needed between sets to maximize load. Post loads to comments.