Friday 01/02/09

Location: CHS
Time: 5:45 a.m.

Shoulder Press 5 x 1
Push Press 5 x 3
Push Jerk 5 x 5


Location: Rice Lake, WI

"Tabata This" (modified with KB swings instead of pull-ups)
Tabata intervals are applied to (in the following order) KB swings, push-ups, sit-ups, and squats. A one minute break is taken between different excercises (for a total of 3 one minute breaks).

What is a tabata interval? A tabata interval is 20 seconds of work followed by 10 seconds of rest - this is repeated 8 times for a total of 4 minutes. So . . . 8 intervals of KB swings, 1 minute rest, 8 intervals of push-ups, 1 minute rest, . . . you get the picture. Record your lowest interval from each exercise and add them to get your score. For example, suppose your workout looked something like this:

KB swings: 5-4-3-2-2-2-3-1 Lowest: 1
Push-ups: 10-8-8-7-6-6-4-4 Lowest: 4
Sit-ups: 12-11-11-6-4-4-5-5 Lowest: 4
Squats: 12-12-12-10-10-8-7-7 Lowest: 7

Your score would be 1 + 4 + 4 + 7 = 16. Consistency is key. Having a timer is also important - ideally, you want a watch with a repeatable timer, a place to do sit-ups, and something to use for the KB swings. If you have a repeatable timer, set it to count down from 30 seconds. You work from 20 down to 0 seconds; you rest from 30 down to 20 seconds on the next cycle.

In practice, this is not as complex as I've probably made it look here - sorry about that.