Tuesday, 2.7.12

Warm Up: 1000m row, 3 rounds of: 5 back extentions, 5 toes to the bar, 5 burpees, sampson stretch

Strength: Barbell Row 5x5

55x5, 65x5, 85x5, 85x5, 85x5

On my first and second sets at 85, I did 4 good barbell reps and then the last one I looked like a turkey (stuck out my neck and pushed my stomach down so the barbell would touch where it was supposed to right under my ribs). This did not make me look cute or graceful. My last set, I refrained from the turkey position and got 5 good reps in, but it was hard.

Conditioning: Tabata (20sec on, 10 sec rest for 8 rounds on each:)
-Kettlebell
-Pushups
-Row

Lowest: 8 KB @44lbs, 6 pushups, 6 calories on rower= 20
Highest: 10 KB @ 44lbs, 10 pushups, 7 calories on rower= 27

Tabata is high instensity interval training. The purpose is to go ALL OUT effort for 20 second, then rest for 10 seconds, then all out effort again for 20 seconds, and then rest for 10, untill you have completed 8 rounds, which is 4 minutes of that exercise.  So we did tabata for 4 minutes on kettlebell, 4 minutes on pushups, and 4 minutes rower. My scores show the highest and lowest reps that I got during a 20 second interval. This workout killed me! I was on the floor for about 3 minutes, completely exhausted, when it was done. But it was a really good workout and you can tell, if you are doing tabata right, that you are training at a high intensity.