Tabata Swings/Pushups

Strength training:  3x8's

Review/Instruction:  DB swings (our version of the classic kettlebell swing)

Metcon:  Double-tabata (8 minutes) of

• 20-seconds db swings + 10-seconds rest
• 20-seconds pushups + 10-seconds rest

Modified for Tuesday's new group:  6 rounds of 10 swings + 10 pushups

Farewell, SY 2011-2012!

Last session of this school year. After mini-lectures on nutrition and summer programming, we did a super-speed round strength training, followed by . . .

TABATA SQUATS: 8 rounds of (20 seconds air squats + 10 seconds rest), aiming for max quality-form reps each round.

This was the first time we've done tabatas with a single movement, rather than alternating two movements, and we were feeling the added intensity in our burning legs.

Congratulations, athletes! Y'all have come a long way already in just a few months. We're looking forward to working with you and witnessing more of your amazing accomplishments next year.

P.S.  See more on nutrition in this post.  Eat good food this summer!  As long as you do, there's absolutely no need for any fancy, expensive supplements, except one:  FISH OIL.  Read here for more on why.

Double-tabata

During our warm-up, we spent a few minutes learning Turkish get-ups.  Check out the video below.  Pay attention to his arm and leg placements.



After the regular lifts today (including powercleans for the deadlifters):

An 8-minute double-tabata with squats and pushups -- 8 rounds of . . .

• 20 seconds of air squats
• 10 seconds rest
• 20 seconds of pushups
• 10 seconds rest

Note:  The original Tabata protocol is half this, only 4 minutes!

Your score = your total number of reps in all 16 bouts of work.  Post scores to comments.