Monday 8.15.11

No one likes doing sprints, but this picture shows just a fleeting result of doing them all out.  The lasting results include improved endurance, stamina, and strength.
SWOD: Back Squat 5-5-5-5-5

Metcon: For Reps:
-Shoulder Press for 90 seconds (75/50#)
-Tabata Squats – (“bottom to bottom” -advanced only)
-Shoulder Press for 90 seconds (75/50#)

For the metcon, take minimal rest between exercises, just enough time to set up for the tabata rounds (30 sec. or less).  For the reps of Shoulder Presses, keep it strict until absolutely impossible, then move to Push Presses.  Try to record you SP to PP reps each round.
 
For those feeling like a real challenge, attempt Tabata Bottom to Bottom Squats.  "Bottom to Bottom" is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate - no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the “normal” Tabata squat, motivates full hip extension. Also, the ten second rests don’t seem as short with this protocol!
 
Post weight and reps to comments. cc

12 comments:

  1. SWOD:55-65-75-80-85
    Metcon:62@50#

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  2. SWOD: 65-75-85-95-110
    Metcon: 40 sp@50lbs, 111 total tabata squats

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  3. SWOD 135,185,185,195,205#x5's
    Metcon 14sp,9pp
    51 B2B tabata Sq
    7sp,10pp

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  4. SWOD:225,275,315X3X5
    METCON:30 SP, 10 PP, SQUAT COUNT I HAVE NO CLUE BUT DID THE HARD VERSION. THATS THE FIRST TIME IN A METCON FOR ME WHERE THE REST PORTION WAS TOUGHER THAN THE WORK PORTION.

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  5. SWOD: 225,275,315,315,315
    METCON: 70 SP+ 12 PP , bottom2bottom 51 squats

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  6. SWOD: 135,225,255,275,295
    METCON: 50@70, bottom2bottom 45 squats

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  7. SWOD: 80, 85, 105, 115, 125

    METCON: 95 @ 55# (15 SP, 26 PP, 56 squats)

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  8. SWOD: 125,135,145,150,155
    Metcon: 50lbs 167 total reps

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  9. 185, 205, 205, 205, 215
    metcon: 144 total RX

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  10. SWOD: 135, 165, 175, 195, 205

    MetCon: SP1 - 21, AS - 14,11,14,14, SP2 - 17. TOTAL = 91
    Rx'd and Bottom to Bottom

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  11. SWOD: 65, 85, 105, 95, 105: worked on form
    Metcon: 141 total of 31 shoulder press, 18 push press @50# and 92 tabata squats.

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  12. SWOD 95,115,135,155,175 PR?
    Metcon 88 total of 31 SP@75#,2PP and 55 squats

    ReplyDelete