Tabata Bear

Work up heavy 5 RM deadlift.
( Do 5 strict pullups between sets )

Workout:
3 rounds of:

3 tabata intervals wallballs
3 tabata intervals deadlifts
3 tabata intervals KB swings

Results:
DL 5RM: 150kg. 4x5 pullups.

Workout:
100 kg deadlifts, 16 kg KB (high swings), 8 kg wallball.

I don't remember all of the results, but I do remember most of the min/max per round

Wallballs (max/min): 12/10, 10/9, 10/8
Deadlifts (max/min): 8/4, 4/4, 3/2
KB Swings (max/min): 11/10, 9/9, 10/8

I'm not going to be able to walk for days. I pushed myself really hard, the only place where I could have done better was during the deadlifts. My back (which I have had a lot of problems with) went better than expected. Actually the KB swings were straining it harder than the DL's. Probably because of yesterday's workout.

/Simon

Meh

Yeah 'meh', that's what I have to say about today's training.

Warm up: barbell complex (thank you javorek), squats, pullups etc.

Work up heavy squat.

3x5 Squat.

Result: 120 kg, 3x5. It felt like my legs were really hurting bad after the third set so I stopped. I was thinking about doing 5 sets but I haven't really done this heavy workload on my legs since a few months back so I decided to not push it too hard. I'll try to throw in squats again on saturday or sunday just to push those 5x5 120 or even 125 kg.

Snatch (real snatch-squats), 1RM.
Result:
10x 20kg
5x 40kg
3x 50kg
1x 55kg (PR, since I've never snatch-squatted before).
1x 55kg
Fail: 60 kg.

Man that was rough. More technique demanding than I first thought. Probably a little bit stupid to do snatchSQUATS after heavy squats, so I suggest doing this one before doing the squats. It wasn't really the squats that was the issue though, sure it was heavy on the legs but the problem was more in technique and actually getting in under the bar. So much harder than power-snatches (which I can do 60 kg in). It was fun tho, I really liked training this. More technique needed.

Tabata intervals; rowing.

Now this was interesting. I could set a set amount of time to run the machine at, but it could only do one round. My rest between the sets are vague at best. I reset the round, took 3 breaths and kicked the next round. I hope that was roughly 10 seconds.
Results:
108m
108m
108m
106m
106m
104m
105m
107m
Total: 852m (PR). Wow. Ow. Woooow. Ooooooooooow. It took me more than 4 minutes just to recuperate from this. I was sweating so hard that it hurt just laying on the floor with my eyes shut as hard as I could, the sweat was everywhere. One guy even came off his bike and asked if I was ok. I have to note, Björn and Martin have 844/845m. My goal was to beat them and I knew that I would if I kept an avg of 106 or more. I'm pretty proud over that, actually. heh. I wouldn't have been able to do that 2 months ago, I'm not ever sure I would have been able to keep an avg over 100.

Anyways,
Cooldown:
Spartan push-ups, 3x 10 (one hand on the "correct position", the other one at your belly button but further out to the side... if that makes sense).
Normal push-ups, 20.

No time or anything, I just felt like I needed to get better in push-ups, so I did push-ups with a little bit of variation.

Besides the rowing today felt like meh. It was unstructed and I probably should have planned the METCOM part a little better than just the tabata-rowing. Atleast I got out there, I failed waking up this morning so this was the replacement.

/Simon

Tabata and New Deadlift PR

Yo time to get down to business:

Warmup: Jarovek Complex

Workout:

Tabata Something else: 20 seconds work, 10 seconds rest, full 8 rd work-through on each exercise:

Aaron:
Pullups: 7/6/5/5/4/4/3/3
Pushups: 25/15/8/5/4/4/5/5
Situps: 9/9/11/11/10/11/10/12
Squats: 17/16/13/13/15/13/13/14

Total Reps: 302

Kristen:
Pullups: 11/8/6/4/5/4/4/4
Pushups: 17/15/12/10/12/10/8/10
Situps: 10/13/14/13/13/13/12/12
Squats: 16/15/14/13/12/13/13/14

Total Reps: 350 (Just wow)



Deadlift work:

Aaron:
135x6 61.3kg
225x5 102.3kg
315x2 143.2kg
345x4 157kg
385x1 (PR) 175kg
400x1 (PR) 181.2kg

Kristen:
135x3 61.3kg
135x4 61.3kg
135x4 61.3kg
165x4 75kg
185x3 84kg
200x1 (PR) 91kg


I would like some feedback on these deadlifts if possible. Want to make sure the form is ok...





And here's Kristen's..

Sorry that I couldn't get the video to rotate :(

Tabata yeah!

So I had to get some encouragement to take on Simon's workout today. I wore the shirt, and I only break this one out for 110% efforts and balls to the wall type stuff. So far it has worked! So here's looking at you kids!

Warmup: Jarovek Barbell

Workout: Tabata Something Else

Each round 20 seconds max work, 10 seconds res, no extra rest anywhere:
8 rds pullups
8 rds pushups
8 rds situps
8 rds squats

****caveat, I assumed that these were to be cycled through, and not 8 rds in a row of each exercise****

Pullups: 10/7/6/6/5/6/7/7 *not sure how I got back up to seven
Pushups: 24/17/15/14/12/12/11/13
Situps: 16/13/15/14/14/14/12/13
Squats: 18/18/19/18/17/19/19/19

Result: 430 reps

I was sucking air hard pretty much the whole time, but for some reason my energy sustained even on the last round . My chest was starting to burn pretty bad, and my sustained heartrate over the 16 min was avg 187

Post Workout: Did some work for form on power cleans:

Frankenstein 45 lb 6 reps
Scarecrow 45 lb 6 reps
Whip Unders 45 lb 6 reps
Tall Muscle Cleans (no dipping) 45 lb 6 reps
Scarecrow Dive Under 45 lb 6 reps
Violent Shrug Dive Under 45 lb 6 reps
Full power Clean 45 lb 6 reps

I just kept it light, I'm a bit wore out.

"Tabata Something Else"

This workout was quite something else. We started out with some ring-dip training. After we got what was comming for us.

Workout:
Each round is 20 seconds of maximum work, then 10 seconds resting. No extra rest anywhere.
8 rounds pullups.
8 rounds pushups.
8 rounds situps.
8 rounds squats.

Total all reps for all rounds to a number. That's your result.

Result: 51 + 59 + 69 + 111 = 290 reps.

Wow. Just wow. That workout was really fun / really rough. Hopefully I'll get good enough in my hands to increase the pullups to maybe avg 8-9 / round. My last few rounds were at 4-5 there which was quite heavy. The pushups were that bad as well, 6-4-5 on the last 3 rounds.

/Simon

Mr. Tabata kicks Popedog in the teeth!

Good thing this isn't a podcast, cause who can talk with no teeth. I met Mr. Tabata today, and before he took me into the bathroom to rape me, he kicked me in the teeth. Not a nice guy.


Workout: 10 tabata-interval rounds: AMRAP 100%

20 seconds 55 lb Kettlebell Swings (25 KG)
10 seconds rest
20 seconds Burpee's
10 seconds rest

Results:
Top/Low swings: 12/11
Top/Low burpees: 7/4 (most rounds 5-6)


The burpees were worse than I thought, felt a bit brutal. Throughout the exercise my chest was burning and my lungs screaming for air, I about puked on round 9. I think I will do better next time, the kettlebell swings were pretty brutal but I managed to keep a high tempo it felt.


3 rounds x 6 reps: horizontal pullups with straight body to bar

Front Squats:

135lb x 5
155 lb x 5
155 lb x 2 (fail)
135 x 1 (sort of fail)

*My shoulders hurt pretty bad at the front today. My front squat form sucks a bit, but it will get better with practice.

Mr Tabata tells me to do burpee's and swings.

Yo!

This time:

Front squats. Go to 5x5.
I only had the time to do 3x5 @ 80 kg because my trainer had to leave early today. 80 kg felt pretty good for front-squatting 5 times. I could probably go heavier to 90-100 kg and still be able to do 5x5, although I'm not sure that I would be able to keep my form as good as this workout allowed.

Workout:
10 tabata-interval rounds (AMRAP during the work part, 100% intensity):
20 seconds 24 kg kettlebell swings.
10 seconds rest.
20 seconds burpee's.
10 seconds rest.

Result:
Top / low swings: 15 / 10. Top / low burpee's: 8/5. I actually kept the swings at 11 for 5 rounds before I had to step down to 10. 24 kg was a painful experience to do so many of. The burpee's went better than I thought. I finished the last round with 7 of them. I could probably step up to 6 / 20 seconds on avg next time.


/Simpster