Archive For: tabata

Volume Thursday 5/7

back squat 60×10, 65×8, 70×8, 75×8
front squat 60×5, 65×5, 70×5, 70×5



tabata row
rest 1 minute
tabata squat
rest 1 minute
tabata pullup
rest 1 minute
tabata pushup
rest 1 minute
tabata situp

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”.

Post total score (all exercise scores combined) to comments!

- hips of glory, 1min/position/side
super banded OH distraction, 2min/side
– seated shoulder extension, 2min

A. (if in need of an active recovery day, use this)

5 rds or 20min of:
20 jump to target, 6″ above standing reach
2 pullups, strict
3 pullups, gymnastics kip
2-4 pullups, butterfly
6 rocking pistols, alternating
5 kb dead snatch/side, 24/16kg


(active rest or make-up Olympic weightlifting day)


(active rest or join class)


(see Cool Down tab) and/or join Mobility Class

ankle/achilles action for all the squats- tacking, banded distraction

hamstrings – “Drinking Bird”, seated lax ball on box

buttocks – side butt roll SMR, Pigeon

adductorsThera Cane

shoulders – Thera Cane

arm – Thera Cane, OH banded distraction

Volume Saturday 4/11

tabata push press, 43/30kg


Tag Team AMRAP in 15 minutes:
7 deadlifts, 85/60kg
7 HR pushups
7 knees-to-elbows

Each athlete must complete a round before physically tagging their partner.

Deload Wednesday 11/19


push press 5×5


20 seconds of work, 10 seconds of rest, each for 8 minutes:
a. double unders/situps
b. jumping lunges/slam ball
c. burpees/db hang power cleans