2014
Warmup:
3 rnds
10 passthru
20 abmat
20 supers
10 tuckjumps
10 passthru
20 abmat
20 supers
10 tuckjumps
Buy in:
clean/snatch practice
Workout: Tabat Ay
Tabata protocol:
20 sec work, 10 rest, 8 rounds;
1 min rest …
Squats;
OH press;
chinups;
burpees
Finisher
reps
|
Movement weight
|
1
|
2
|
3
|
…
|
8
|
↓ split totals
|
Squats
| |||||||
OH press
| |||||||
chinups
| |||||||
burpees
| |||||||
round splits →
|
time / score
|
recovery
|
Kcal
| ||
workload (foot-pounds)
|
power (fp/min)
|
power ratio (power/bmi)
| ||
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