Tabatas and Strength Work

Friday 1 May 09:

Buy-in: 3 rounds
10 OHS with broomstick
10 ab-ball crunches
5 pushups
10 supermans

WOD: "Tabata Something Else"

For twenty seconds do as many reps of the assigned exercise as you can - then rest 10 seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise. The score is the least number of reps for any of the eight intervals.

KB swings (25#): 13-14-13-13-13-13-13-12 = 104
Pushups: 20-13-9-9-9-7-6-7 = 80
Situps: 16-17-17-17-17-16-16-16 = 132
Squats: 16-17-15-14-14-15-12-14 = 117

Lows = 46
Total reps = 433

Wow. This sucks. I haven't done this particular combination of exercises before, but the last time I did these exercises in a tabata format, my numbers were better. I did more KB swings this time (104 vs 82), but I did fewer pushups (80 vs 92), situps (132 vs 154) and squats (117 vs 146). Granted, I went out like gangbusters on the first set of pushups, but still... No excuse for the situps and squats.

Cash out: 10 DH pullups when I went to the Y to pick up KAD.


Monday 4 May 09:

Buy-in: 1 round CFWU (subbed iguana stretch for Samson stretch)

WOD: Back squats and bench presses

Back squats 5 x 3

Warmup sets:

• 5 x 45#
• 5 x 65#
• 5 x 95#
• 3 x 105#

Work sets:

• 3 x 115#
• 3 x 115#
• 3 x 120#
• 3 x 120#
• 3 x 120#

Squats felt pretty good, but I'm feeling the need for another form check. Also wondering if I should go ahead and increase the weight, or wait until I lift 120# for sets across.

Bench presses 3 x 5

Warmup sets:

• 5 x 45#
• 5 x 65#
• 3 x 80#

Work sets:

• 3 x 5 @ 90#

Struggled to get 5 reps on all three sets. Too much warmup? This still matches my 5RM, but I thought I might be a little farther along on weight.

Cash out: 3:00 plank hold (boring....)