Dec 15, 2009

Workout: TABATA

Warm-up: Joint mobility and TGU 

"Tabata" 20 sec on, 10 sec off 

A1) Double KB Swings @ 12kg

A2) Double KB Vicking Press @ 12kg

A3) Double Front Sq @ 12kg

A4) Jump rope

A5) Burpee Dead Snatch @ 12kg

A6) Doulbe Racked KB Rev Lunge @ 12kg

A7) TRX Atomic Push-ups

A8) Renegade rows @ 12kg

*8 Rounds

*In this Tabata workout, I rested 30 sec instead of going non-stop, I prefer this one, I was more productive, yet still tough. I also made the weight lighter and went all out for those 20 seconds.

Dec 14, 2009

Workout: RKT Grind Block, (light day)

Warm-up: DROM, phoam rolling,  TGUP, ASLR, 

32 kg + 16 kg (48kg) 

4 x (1, 2, 3,4 Pressing ladder) 4 x (1, 2, 3,4 pull-up ladder)

(32 R, 16 L) x 1, (32 L, 16 R) x 2, (32 R, 16 L) x 3, (32 L, 16 R) x 4

*Immediately do 5 Front Squats. (rest 60 sec)

(32L, 16 R) x 1, (32R, 16 L) x 2, (32 L, 16 R) x 3, (32 R, 16 L) x 4

*Immediately do 5 Front Squats. (rest 60 sec)

(32 R, 16 L) x 1, (32 L, 16 R) x 2, (32 R, 16 L) x 3, (32 L, 16 R) x 4

*Immediately do 5 Front Squats. (rest 60 sec)

(32L, 16 R) x 1, (32R, 16 L) x 2, (32 L, 16 R) x 3, (32 R, 16 L) x 4

*Immediately do 5 Front Squats. (rest 60 sec)

Deadlift

32 kg R, 16 kg L x 20

32 kg L, 16 kg R x 20

Then:

MVO2 Snatch Protocol

15 sec on: 15 sec off

24 kg

20 sets

7 rep cadence