3 Back Squats, pick load
* Every 1 min for 10 mins.
67.5% 1RM
Athletes should go off of their Heavy Single from week 1, and if they are new or missed, then use a lightweight that feels good and looks good.
Record each set as 1 of your scores for load
This week is somewhat of a deload with lower weights and less reps but more sets. We are completing sets on the minute so be sure athletes are ready to begin squatting when the minute starts.
Make sure athletes focus on a deep stomach breath before every lift.
Tabata Row Calorie
Rest 1 min
Tabata Shoulder Press, 45/35 lbs
Rest 1 min
Tabata Row Calorie
The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.
Stimulus is moderate-sustainable pacing across each movement. Athletes will go for 8 sets on each movement (before advancing) for 20 seconds of work (max calories/reps) followed by a 10 seconds rest. Once 8 sets are completed at one station, athletes will have a 1:00 rest before transitioning to the next movement. Athletes will keep a running total on the row/shoulder press/row and record their individual set total (3 scores) during the 1:00 rest.
The goal should be to keep the consistency of calories/reps the same across all 8 sets with little to no drop off. We would love to see athletes finish strong on the second row.
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