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Sunday 030105

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Tabata Squats Rest 4 minutes Tabata Squats Rest 4 minutes Tabata Squats Notes: 1) The Tabata Interval is 20 seconds of work followed by 10 seconds of rest, repeated 8 times. 2) Take the lowest number of squats from all 8 work intervals as the score for each Tabata effort. 3) Add the three scores from each effort for a total score for the workout. 4) 60 is a good score. … [Read more...] about Sunday 030105

Saturday 021116

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Bike 20 minutes at a warm-up pace. 21 "Power squat": Lower and rise as quickly as you can while maintaining PERFECT form. 21 "Bottom to bottom squat": Lower to full squat position (thighs parallel to floor), hold for a full ten seconds, rise and immediately upon full extension of hip and leg return to bottom and hold for ten seconds. 21 "Super slow squat": Take twenty seconds … [Read more...] about Saturday 021116

Thursday 021107

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Good mornings 5-5-3-3-1-1 reps Rest Complete as many rounds in 7 minutes as you can of: 7 Dips 7 Good mornings Rest Dips, max reps in 2 minutes Rest Dips, max reps in 90 seconds Rest Dips, max reps in 60 seconds Notes: 1. The idea is to not hurry through the opening Good Mornings and the Finishing Dips, yet "mow" through the Dip/Good Morning circuit. 2. Bad form can cripple. … [Read more...] about Thursday 021107

Thursday 021003

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2000 meter Row Rest for 2000 meter time 1000 meter Row Rest for 1000 meter time 500 meter Row or 800 meter Run Rest for 800 meter time 400 meter Run Rest for 400 meter time 200 meter Run … [Read more...] about Thursday 021003

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