Wednesday, 9 April 2014

How to Build the Self-Confidence of a Champion – Gregg Swanson, Tabata Times

WARM UP
1) 8 minutes, alternating:
Single Arm Thrusters  (kettlebell)
2) 5 minutes – Coach's choice of dynamic warm up and/or mobility drills.

BEGINNER WEIGHTLIFTING
Press:  3-3-2-2-1-1 – Work up to a “Max for the Day”, rest 90 seconds between each set.

INTERMEDIATE WEIGHTLIFTING
CleanJerk:  5 x 1 – Work up to a Max for the Day in 5 sets.

CONDITIONING
EMOM, as long as possible, for 10 minutes:
7 Unbroken Toes-to-Bar
• If you fall behind on the EMOM, continue with an AMRAP mentality until you catch back up or until 10 minutes expires.  Keep track of every time you break on the HSPU and T2B…  There will be a one-Burpee penalty due for each time you break at the end of the workout.

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