Tabata time!

Nick | 04/13/2014 | 4

We’re nearing the end of our programming cycle once again.  Friday will see us retesting our snatch and today will be  good prep for much of the demands we’ll need to address then.  To summarize some of the things that will help us with both our snatch and our cleans: be sure to set up with as much tension in your back as your can before you start to pull from the floor, keep your chest up and your shoulders in front of the bar as it passes your knees and the hang position, let the knees scoop under as your pass through (and build momentum) through the high hang to send the bar up instead of out in front of you as you reach full extension with your hips, move your arms and body around the bar (not the other way around) and catch the bar in a stable, active squat before you stand it up.  Phew.  That can be a lot to think about, so if you’re reading this early it will give you a little time to prepare yourself for tomorrow.  During class, your coach with give you one or two things to focus on at once so you’re not completely overwhelmed by all the things.  As usual, use your warm up sets to set your patterns and habits.  Once you get some heavy weight on your bar, it will be time to get tight and be aggressive.

If you’ve never done (or don’t remember doing) a tabata style workout before, you’re in for a treat!  It’s kind of like an AMRAP (today we’ll be doing it for 8 minutes, while the traditional way is with one exercise for 4 minutes) with 10 seconds of rest built in after every 20 seconds worth of work.  While rest might sound nice, it will be important to maximize the use of the work time you are given.  Make sure you are back to your pullup bar, rings or wallball at the start of each work interval ready to move.  Get ready to start your week off right!

STR:

Squat Cleans

find a max triple

WOD:

Tabata 8

:20 of work followed by :10 seconds of rest for 8 minutes alternating each work interval with the following:

wallballs (20/14)
pullups

*score is total number of reps