"Row and Tabata"(12.22.2010)

Jay came in Post Knee Surgery and Could Not Run! He is now running and quickly becoming a Firebreather!

I. Dynamic Mobility Warm-Up:
Monostructural Warm-Up x 4:00 Minutes(Jump Rope)
Partner Hamstring Stretch
Partner Shoulder Mobility Stretch
Squat Openers Series
Super Samson Stretch
Spiderman Stretch
II. Skill Sets and Metabolic Conditioning Workouts of the Day:
A1. L-Sits on Paralletes x 15 seconds x 4 sets
Rest 1:00 Minute
A2. Handstand Push-Ups x 5 reps x 4 sets
(Phase 1): Handstand Holds x 20 seconds x 4 sets
(Phase 2): Handstand Push-Ups(Bands or Abmat) x 5 reps x 4 sets
(Phase 3): Handstand Push-Ups(FROM) x 5 reps x 4 sets
Rest 1:00 Minute
B. “Row and Tabata Intervals”
Row 1000 m
Rest 1:00 Minute
Tabata Bottom to Bottom Squats
Rest 1:00 Minute
Row 1000 m
*Tabata Bottom to Bottom Squats is a cycle of 20 seconds of Squatting/ 10 seconds of rest at the bottom of the squat. You will perform 20 seconds of squats, then rest 10 seconds at the bottom of the squat for 8 Rounds.*
III. Competitors Schedule Workouts of the Day:
A. Box Squat, 10 sets of 2 @ 60% of 1 Rep Max
*Rest 15 seconds on box, relaxing all your muscles, when you are ready to go up, contract all your muscles and explode up.*
B. GHD Rasies, 3 sets of 10
C. “Gwen”
15-12-9 reps of:
Unbroken Clean and Jerks @ 135/95 lbs
*Rest as needed between sets.*
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