3/19/12 – Monday – Tabata Test
Check this PT again today to see what areas you’re lacking in!
Tabata Training is defined as completing 20 seconds of exercise followed by 10 seconds of rest for 8 sets straight. So for today complete the exercises listed following Tabata style training. Rest 1-2 minutes between exercises.
Adjust weight used as you see fit. If you need to go higher half way through, then increase weight. If it begins to get too difficult to finish each 20 seconds, lower the weight.
Warm Up – 8-Count Body Builders (15), Jump Squats (10), Regular Pull Ups (10)
1. Bench Press
2. Hang Power Clean (FORM IS ESSENTIAL – In order to get the benefit of working the upper back muscles, the elbows must be raised parallel to the floor at the end of the lift – this is an explosive, powerful lift, so treat it as such! Throw in a little jump to keep momentum going and throw those elbows up at the end) If uncomfortable with the hang power clean, perform Bent Over Rows, but you should be using heavier weight to simulate hang clean.*
3. Front Barbell Squats
4. Straight Leg Deadlift
5. Push Press
6. Flutter Kicks
7. Medicine Ball Twists
Estimated Completition Time: 35 Minutes
Stretch
- MidwestFit Team
I’m glad you guys brought this one back. It’s tough but good.