10:00 rowing machine
Active Stretching
15 x Rope-grip Pull-ups
Tabata Sets:
Push Press w/ 35lb bar
26, 25, 21, 13, 10, 10, 9, 12Lateral Step-ups (each rep is per leg):
9, 8, 7.5, 7.5, 7, 8, 7.5, 8Hanging Power Clean w/ 35lb bar:
17, 19, 15, 12, 10, 9, 10, 12Russian Twists w/ 35lb plate:
15, 15, 12, 12, 10, 10, 9, 12Treadmill:
10mph @ 7% incline
Cool-down:
7 Steps Abs:
7 x 30 crunches, various positions
Exercise Bike:
6:00 for 50 Calories
5 comments:
What is constituting your "rep" on the russian twists?
I count one rep as one twist to the left and one twist to the right. Actually, I treat pretty much anything that involves a left and a right motion that way (IE - one rep equals 1 motion/side).
how do you time your tabata intervals?
Since I'm not sure exactly what you mean, I'll answer it in two ways. Hopefully this will cover all the bases:
Fundamentally: Tabata intervals are 20 seconds of exercise followed by 10 seconds of rest. I repeat that 8 times, with the idea being that you work as hard/fast as possible during the exercise phase (IE - no pacing yourself).
Logistically: I have a Timex Ironman watch with a built-in timer. I set it on 30 second repeats. As it turns out, my watch beeps for 10 seconds so I rest during the beeping. You can also check out this handy Tabata timer that Tim found at The Crossfit Warehouse.
i meant logistically. thanks!
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