Tuesday 10.18.11

 
Jenny's version of "weighted" pull ups....and still PRing on Fran!


SWOD:  Weighted Pull Ups,  5rm
 

Metcon: Tabata Mash Up of:
- Sumo Deadlift High Pulls (75/55)
- Sit Ups
 

Perform 8 rounds of :20 of max reps of SDHP's, rest :10, perform :20 of max reps of Sit Ups, rest :10.  Score is total reps (FGB style).

The Tabata method is a protocol that involves training the aerobic and anaerobic energy systems simultaneously, using short sets (20 seconds) of all-out effort followed by even shorter (10 second) rest periods. Dr. Izumi Tabata was the first used to identify this in his research, and later tested with elite athletes in a variety of sports.  To us regular folks it may be the best way to quick fat loss.  Everyone can workout extremely hard in 20 second bursts and that quick intensity is the key to the fat loss.

Post weights and times to comments.

21 comments:

  1. SWOD- pull up practice
    METCON- 154 @ 55lbs

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  2. SWOD - 35 lb 5RM
    METCON - 165 @75 lbs

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  3. SWOD: 50x5, 60x3
    Metcon: 150@75#

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  4. SWOD: 5#x5,10#x5,18#x5,26#x5,26#x5
    METCON: 202 reps

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  5. Wt Pull up
    2x5 Vest 3x5 40#

    Metcon 162 rx

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  6. I made up yesterday's SWOD"
    Front Squat 3X5 @115
    Metcon: 182 rx'd

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  7. SWOD: bodyweightx5, 2lb x5, 3lb x5, 3.5lbx5, 5lb x4 (strict)
    Metcon: 185 rx

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  8. SWOD: practiced pullups
    Metcon: 120, 35lbs

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  9. SWOD: 20# X 5

    METCON: 159RX

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  10. Swod: skinny black band w/ foot x5, w/ knee x2
    Metcon: 175

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  11. SWOD: used orange and skinny black
    METCON: 118

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  12. SWOD: 44# KBx5
    METCON: 200 RXD

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  13. SWOD:
    Bodyweight x5, 25x5, 35x5, 45x5, 55x5, 60x3.

    Metcon:
    Did tomorrow's WOD. Will post under that blog.

    ReplyDelete
  14. SWOD: worked on strict pullups with wide grip
    Metcon: 195 rx'd

    ReplyDelete