Tabata These
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WOD for Wednesday 030310 – Click Here For Today’s Schedule
Clean
Perform 20 reps at 75% 1RM. Rest sufficiently between each rep.
–Rest–
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pullups
Rest 1 minute
Tabata Pushups
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.
Post Loads and Tabata Score to Comments
Todays strength segment is designed to allow you to perform 20 properly executed Cleans. All reps should be full cleans, starting from the floor and received in a full front squat. You should generally not be failing on any set. If you’re unsure about your technique or ability to perform a given rep safely at the posted %, then use common sense and good judgement. When in doubt, live to lift again another day.
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.
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Bottom To Bottom Tabata Squats!
March 3rd, 2010 at 10:08 AM
This one looks fun.
Are we moving away from the 5 rep max model for certain technical lifts like clean, clean & jerk, snatch, etc?
March 3rd, 2010 at 12:02 PM
Phil, the short answer is yes. After looking at the results from the last cycle and taking into consideration some of the programming from serious Oly gyms we thought we’d give this a whirl.
Single reps should give everyone a chance to focus on proper movement every rep, with as little fatigue as possible
March 3rd, 2010 at 12:19 PM
I like this idea. It is so easy to let your form go when you get tierd. I also love Tabatas. I really think they helped me drop a minute off of my mile.
March 3rd, 2010 at 1:18 PM
140# for 15 reps then went to 160# for the last 5.
8 calorie row
20 reps air squat
7 pullups
8 pushups
…tried to keep up with patricks ridiculous numbers but to no avail…around set 5 and 6 on both pullups and push ups I hit complete failure dropped from 14 push ups to 8 and 10 to 7 pullups….damn tabatas are deceiving
March 3rd, 2010 at 1:33 PM
Gotta say, I think Dave and Co. is on the right track, especially with something like Cleans. Unlike presses and squats, cleaning something heavy and cleaning something light, are two completely different animals. With the others, you’re doing exactly the same thing, just with less weight. With cleans, you can totally cheat the movement with the light stuff and get no closer to being able to ever clean your max.
So I liked doing all 20 reps with a weight heavy enough that I couldn’t just yank up reverse curls but light enough that it wasn’t a total leap of faith just trying to get underneath it. As it was, I had the opportunity to do 20 real cleans and truly refine the movement from one to the next.
Kudos
March 3rd, 2010 at 1:39 PM
Patrick’s Pull ups in the 8:30 class are just ridiculous. Struggling to do one or two at a time and he is just kipping away like a mad man.
As to the cleans. I’m going to agree with everyone else. I felt like i was able to get some really good work in, and Ashely could really critique everyone since we were only doing 1 rep at a time. I felt like I was able to really work on my form the entire time.
What else is going to be more of this 20 Rep format?
March 3rd, 2010 at 2:09 PM
just want to say the 8:30 and 11:30 classes did AWESOME. that was one tough looking wod. everyone pushed the entire time. you guys rock.
and i agree w/doug. i felt like i able to watch everyone and better help them today since the cleans were done as singles. i’m not a fan of stopping someone smack dead in the middle of a 5 or 3 round rep (unless they’re about to kill themselves) b/c i feel it screws them up and messes w/their minds too much. this worked well. i like this format for the cleans, clean and jerks, and snatches. it was also a heavy enough weight to make people really focus on form, but not so heavy that they reached failure. good job program man!
March 3rd, 2010 at 3:42 PM
We will be following this format generally for cleans and snatches, and clean and jerks when done together. Some days we will be training at higher %’s but with fewer repetitions
March 3rd, 2010 at 7:40 PM
Really enjoyed the cleans done this way. It was difficult and made each of us focus all energy and technique to perform a single quality rep each time. You could compare and contrast one lift to the next and begin to feel when errors in form or technique would limit your ability to effectively perform the lift. I enjoy this type of programming for technical high speed lifts like the clean, snatch, and clean and jerk.
Used 200lbs for the cleans.
Row= 6calories
Squat= 20
Pullups=10
Pushups=13
Great job to everyone in the 8:30am class. Way to push through tabatas. I love them and really challenge the mind and pain thresholds. Turn off your mind and just work!
Ashley thank you for watching and giving me some pointers on the cleans.
March 3rd, 2010 at 8:23 PM
patrick, you’re welcome!
you did great!
March 3rd, 2010 at 8:33 PM
Great work evening classes! Shout out to Nemo for meeting Pukie for the first time
March 3rd, 2010 at 9:16 PM
HaHa…love it! Great job Nemo.
March 3rd, 2010 at 9:51 PM
This one I will remember. And yes, the first time Pukie visited me. It was bound to happen, but this made me sure that I pushed hard
Used 155# for the cleans.
Row= 6calories
Squat= 18
Pullups= 8
Pushups= 5