Burgener warm-up
5 Rounds:
3 front squats
3 jerks
5min Rest
"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
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".
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".
Post loads and score to comments.
RESULTS:
Oly Lift Bias @ 75#. I decreased the weight to focus strictly on form, which was a good thing since Steve pointed out that my split jerk stance was to narrow. All the coaching videos I've seen of Coach B never has him mention that your split is a wide stance. Steve's gone through the Wilke's Oly Lift seminar, so I trust his coaching. Plus I could already feel the difference in stability. The change in stance will probably increase my jerk weight by 40#. Can't wait to see a split jerk day.
WOD:
7/16/7/8/9=47
Haven't done tabatas in a while. This WOD shows I still need work with my work capacity and muscle endurance. I think I was sandbagging a little on the squats. I just wish all the other exercises felt as "easy" as the squat. I keep reminding myself during my workouts, since I bunked during the Marine Corps Marathon, that I have to push the pace where it's uncomfortable but not unsustainable and to go balls out at the end. That's the only way I'm going to make improvements--push myself at an uncomfortable pace and then push some more.
RESULTS:
Oly Lift Bias @ 75#. I decreased the weight to focus strictly on form, which was a good thing since Steve pointed out that my split jerk stance was to narrow. All the coaching videos I've seen of Coach B never has him mention that your split is a wide stance. Steve's gone through the Wilke's Oly Lift seminar, so I trust his coaching. Plus I could already feel the difference in stability. The change in stance will probably increase my jerk weight by 40#. Can't wait to see a split jerk day.
WOD:
7/16/7/8/9=47
Haven't done tabatas in a while. This WOD shows I still need work with my work capacity and muscle endurance. I think I was sandbagging a little on the squats. I just wish all the other exercises felt as "easy" as the squat. I keep reminding myself during my workouts, since I bunked during the Marine Corps Marathon, that I have to push the pace where it's uncomfortable but not unsustainable and to go balls out at the end. That's the only way I'm going to make improvements--push myself at an uncomfortable pace and then push some more.
Row - 5
ReplyDeleteSquat - 13
Pull-Up - 6
Push-Up - 5
Sit-up - 8