2012-01-08

SUNDAY WORKOUT

12:00 & 12:45 CLASSES TODAY!

SKILL PRACTICE: 
DB Power Clean (One DB End Must Touch The Floor At The Start Of Each Rep)
* 15-20 Minutes *
- Start Conservatively & Really Hit Perfecting This Version Of The Power Clean & Also Use This Time To Decide What DB Weight To Use For The Workout Portion Of The Class

WORKOUT:
Tabata DB Power Clean (Done For BOTH Max Reps & Consistency)(40-50's/25-35's)
* 8 Total Rounds *

The Tabata Work Protocol Means Performing 20 Seconds Of All Out Work Followed By 10 Seconds Of Rest For 8 Total Rounds... This Means The Entire Workout Will Be 4 Total Minutes, But There Is A Catch... If The Difference Between Your Worst & Best Round Is More Than ONE You Will Have To Count A Penalty... The Penalty Is A 250m Row In Under :50 For Men & :55 For Women For Each Rep You Are Over ONE... Example... Round 1 = 10 Reps, But By Round 8 You Are Only Hitting 6 Reps That Means You Must Perform THREE 250m Row Penalties...

We Will Stagger This Workout Into 3-5 Heats Depending On Class Size So Make Sure You Stay Warm & Focused If You Are In A Later Heat... 

POST WEIGHT USED & BEST TO WORST REP SCORE TO COMMENTS

1 comment:

VanBeek Fitness said...

Tabata DB Power Clean
Carolyn - 15's (6 Reps)
Katie - 25's (8-9 Reps)
Jill - 25's (6-7 Reps)
Roger - 30's (8-9 Reps)
Megan - 30's (7-8 Reps)
Dave - 35's (7 Reps)
Jeremy - 40's (8-9 Reps)
Kim - 15's (6" Box) (7-8 Reps)
Megan M - 30's (3-6 Reps)

250m Row Time:
Carolyn - 59.1
Katie - 58.3
Jill - 53.9
Roger - 44.2
Megan - 51.6
Dave - 50.7
Jeremy - 50.8
Kim - 58.5
Megan M - 1:02.6