Tried out the TABATA method for incline treadmill run and squats today. I set the incline to 12.5 and the speed at 7.5mph. Legs fatigued after the 4th round of incline running but made it through to the end. I hit an average of 20 or so squats in the 20 second period. Next time I will perform it with some weight in arms or perhaps the vest.
“TABATA”-20 seconds of all out work( 1 rep or more/second) – 10 seconds of rest – 8 rounds for a total of 4 minutes.
Can be done with any exercise.
Also tried it on a client with no weight right after a round of “SERA” as a prelude.
“SERA”- 100 rope skips – 10 walk out to push up – 20 BW squats
Run one mile 100 Pull Ups, 200 Push Ups, 300 BW Squats broken up any way you want Run one mile
Mile-5:40 (felt good, but not hard) 10 seconds for Peeeeetooooow to open the damn door First three rounds: 10 pull ups 20 push ups 30 squats Rounds four and five: 5 pull ups, drop, 5 pull ups 10 push ups, drop, 10 push ups 15 squats, 5 breath rest, 15 squats Rounds 11-18: 5 pull ups 10 push ups 15 squats Rounds 19: 10 pull ups 10 push ups, drop, 10 push ups 15 squats, 5 breath rest, 15 squats Mile-7:51 (felt slow, weak…wanted to go faster…mind was there, body would not go any more)
36:36 total Wanted 35:00. Would’ve been easy going 5-10-15 for twenty rounds but my goal is to do it all 10-20-30. Long way to go.
False grip ring pull up x10 Jumping Muscle Upx1/Ring dips x15/drop and pull back up
False grip ring pull up x10 Jumping Muscle Upx1/Ring dips x5/drop and pull back up… Noticeable drop in dip strength…
A bunch of bicep curls in sets of 10…bath and beauty bar…OIL OF OLAY.
Sunday was a traditional lift day, chest and tri’s. Was not feeling it but did it…should’ve rested or done lactic recovery cardio. Not a total waste but not the right thing.
4×400 meter two minute rest between. Done on the Garage Road track. Tight 90 degree turns, dogs barking, pedestrian dodging.
56.8 58.3 60.9 62.3
Goal was under four minutes total, got it.
Went inside and created….
Heavy Pickle
100 lb. Heavy bag squat 100 lb. heavy bag alternating plio push up 100 lb. heavy bag wall flip 100 lb. heavy bag mountain climber (knee must strike bag) 100 lb. heavy bag jump over
40 seconds each exercise, moving from one to the next for a total of three minutes. Total number of reps is your score. Score-206
Friday
Dead lift 135 x15 DB Chest Press 40lb x15 Overhead DB press 35lb x15 Squat 135 x15
Repeat x3 Minimal rest between exercises, 60 seconds between super sets
Five minutes rest. Three minutes burpees-45 three minutes rest Heavy Pickle-205
Somewhere in there I sprained my right big toe. Dumb ass.
Some days you just want to eat gruel and slap something.
a. pull ups (set one 6, sets 2-5 five) b. push ups 10 c. stair runs (14 stair flight, odd reps single stair, even reps double stair) d. 50 lb. db snatch x6 per arm e. water fountain sip, contemplate why I’m doing this excruciating workout.
The answer to e is because I need to, I need to find that spot and push it higher. I remember feeling this way when I started my path back to fitness and not wanting to push but knowing that I needed to. These workouts, this lifestyle… they are a driving force behind waking up everyday. It clears my crowded head and brings me back down to earth.
Finished with three sets of dyno pulls x10, x6, x4 paired with three sets of hanging overbar lag raises x5, x5, x5
It took a long time to come back from this one. The vest really works the cardiovascular respiratory system in a new way. A slight headache (just like the old days) as well as total exhaustion for about ten minutes. The stairs were the killer, not as I anticipated. I thought I would fly right through them…not so.
Three rounds for time: 1.Sprint quarter mile 2. 21 60 lb. two arm overhead db swing (in place of 54 lb. kettlebell) 3. 12 pull ups (kipping allowed)
9:19
The last quarter mile sucked, wobbly legs. The swings were cake round one, then harder but manageable round two, then slippery…required a grip change midway through set three. The pull ups were easy rounds one and two, broken into 6 and six round three.
Friday 9:15am full body light lifts..sets of ten on everything x3
2:00pm Went outside in a sticky 93 degreeswith Otto, strapped on the 40 lb. vest and went five rounds of: 1. Run park lap (about 350 yards) 2. 20 40 lb. overhead kettlebell swings 3. pull ups
The 40 lb. vest plus the heat made this a really tough sweaty one. The run felt soooooo slow, the swings were okay. pullups were done three and three for six on rounds one and two, Five and five with a foot touch on each rep sets three and four, five times two with a jump for the first of each two on round five.
2. Drills: ladder two ins, lateral cone wave, sprint 75m out, 180 degree turn, 100m back. Three rounds with one minute rest
3. Chest circuit: a. black band press b. red band double chest fly c. blue band triceps kick back 45 seconds on/30 seconds off two circuits with one minute between circuits
4. Drills: repeat step 2
5. Back circuit: a. bodyweight row b. single arm band row with step back lunge c. stiff arm band row 45 seconds on/30 seconds off two circuits with one minute between circuits
No rest between squat and run, 2:30 rest between each super set.
We decided that this is a good one for all triathletes as it forces the pre-exhausted quadriceps to react to a quick run start, one of the hardest parts in a multi sport race.
Warmed up with Kaya doing push ups, pull ups, squats, etc. Peter helped push on the last half mile by running the second lap right on my heels. It helped big time. Gonna have to recruit four people when I go to the track to get a current time for the half.
Finished with a nice rope-assisted leg stretch (thanks late night Golf Channel). Felt really strong on the half miles and have been enjoying the track work…gonna do 1600’s and 200’s Thursday.
