Thursday 06.14.12

Kelli captured in rare moment without weights on the bar. Nice lockout position!

Sooo we're trying to figure out who actually reads the blog and who likes the surprise of going to the whiteboard.  If you do in fact read the blog ahead of time, here is the code phrase to use for tomorrow:  'Man...That last workout almost made me crap my pants!'

We include a Tabata day every couple months...nothing extremely heavy...but focusing on the ability to be consistently good over an extended period of time.  Tabata is 20 seconds of hard work followed by 10 seconds of rest.  Although Dr. Tabata used a mechanically braked cycle ergometer, you can apply this protocol to almost an exercise:  sprints, pullups, light/moderate weights, yelling at your husband, etc.

WOD

Warm Up:

2 barbell complexes (64/45)

Scorpion stretch in between rounds

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Tabata!

Pushups

Rope Climb

Doubleunders

Overhead squats (45#)

Burpee Box Jumps