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!
 
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