February 27, 2012 at 2:46 pm (Workout)
Tags: KB Snatches, tabata interval
Lunchtime wakeup:
warmup: KB Windmills, shoulder presses, squats
Tabata Intervals (20 seconds work, 10 seconds rest x 8 intervals… 4 minutes total)
25# KB Snatches
Total: 80 Snatches
Kept work consistent and not sprint-like…. approx 10 reps per interval. Definitely feel it already!
February 13, 2012 at 1:28 pm (Workout)
Tags: KB Snatches, tabata interval
Warmup: 35# KB Front Squat x 5/side; 25# KB Snatch x 5/side
Tabata Interval: (20sec work, 10 sec rest x 8 intervals)
25# KB Snatch alternating hands after each interval.
10, 10, 10, 9, 11, 10, 10, 11
Executed at 60-70% effort. Was winded when I got done, but not wiped out like I would at a “full out” Tabata. Haven’t done snatches in a few weeks, so didn’t want to overdo it.
Total Snatches: 81 reps
Felt good to get moving after my time off my back strain and “getting out of the habit”.
June 16, 2011 at 9:51 pm (Workout)
Tags: rowing, tabata interval
Haven’t done a Tabata row in quite a while but felt especially masochistic tonight after dinner. Last attempt was Jan 2010.
Warmup:
Rowing;
300m, 2:35/500m pace;
300m, 2:20/500m pace;
Workout:
1/2 Tabata Interval (4 intervals) of 20 second Rowing Sprints with 10 seconds rest;
20 seconds, 108m, 10 seconds rest;
20 seconds, 106m, 10 seconds rest;
20 seconds, 94m, 10 seconds rest;
20 seconds, 88m
Did a couple of Yoga stretches afterwards to work on T-spine and shoulder stretching (Cobra and Downward Dog)
September 14, 2010 at 8:23 pm (Workout)
Tags: 250m row, KB Swings, kettlebell windmills, tabata interval
Warmup:
15# KB Windmills x 3/side x 2 sets;
15# KB 1-handed swings x 10/side x 2 sets;
250m Row;
Workout:
Tabata Rowing Intervals (20 second row, 10 second rest; repeat for 8 intervals);
Distance in meters per interval:
87, 91, 95, 95, 94, 89, 94, 96
Total meters rowed: 743
January 31, 2010 at 10:19 pm (Workout)
Tags: rowing, rowing intervals, tabata interval
Did not feel like working out…. everything was screaming “Don’t do it!”…. so I stumbled down to the rower anyway and forced myself anyway.
Aggressive warmup:
(Normally my pace is 3:00, 2:45, 2:30, 2:20)
Rowing
250m, 2:47/500m pace
250m, 2:20/500m pace
250m, 2:06/500m pace
250m, 1:47/500m pace
Workout:
1/2 Tabata Interval (4 intervals) of Rowing Sprints
20 seconds, 100m, 1:40/500m
20 seconds, 106m, 1:34/500m
20 seconds, 106m, 1:34/500m
20 seconds, 104m, 1:36/500m
Pretty intense headache when I finished, but was happy with how quickly after finishing that my breathing rate recovered.
January 20, 2010 at 10:16 pm (Workout)
Tags: rowing, tabata interval
Warmup:
5 minute row: 863 meters
Kettlebell Windmills 10lbs, 3/side x 2
Workout:
Tabata Rowing Intervals (20 seconds row, 10 seconds rest), 12 Intervals at hard pace
1089 meters total, 90 meters average per interval, 1:57 pace/500m
That got the heart rate up and a little lung burn going!!
November 27, 2009 at 3:23 pm (Cycling)
Tags: Cycling Trainer, tabata interval
Gearing 2:2 (2nd/middle chain ring, 2 lowest gear on cassette of 10)
5 minute Warmup 10mph
5 minute incremental increase to 15mph
Gear 2:7
5 minutes at 17mph
5 minutes Tabata Intervals (20s 22.5mph, 10s 16.5mph)
Gear 2:5
5 minute moderate cooldown 16mph
Total: 25 minutes, 6.84 miles, 16.4mph average
June 13, 2009 at 10:10 pm (Workout)
Tags: tabata interval
Did a Warmup in the morning, then unloaded training equipment out of my vehicle.
2 Rounds:
250m Rows, GHD Back Extensions, GHD Situps, Ring Rows, PVC Overhead Squats
Deadlifts 125 x 5
Afternoon Workout:
Tabata Intervals: 4 stations, 4 rounds each station (20 seconds on, 10 seconds rest) (60 seconds rest/transition between stations)
Rowing (Calories): 5, 6, 7, 7 (Total 25 calories)
GHD Back Ext: 14, 14, 14, 13 (Total 55 reps)
GHD Situps: 12, 11, 11, 10 (Total 42 reps)
Ring Rows*: 13, 11, 10, 10 (Total 44 reps)
*Bottom of rings at sternum, heels of feet directly below rings
About 11 minutes of fun!! Yee Haw!! Ugh!
Penny’s Workout
Warmup
250m Row, GHD situp, Back Ext, OHS, Green Band pullups
Workout
250m Rows (recovery between rows) :55, :55, :53
15, 12, 9 (OHS, Ring Rows)
Time: 2:37
February 5, 2009 at 10:58 pm (Workout)
Tags: aWorking Out, tabata interval
Had an incredibly tough time getting motivated today. Mood: Blah!!!
Warmup 15 min Elliptical
Tabata Intervals (abbreviated)
Pull-ups on Rings -Assisted (3 cycles)
Dips on Rings (3 cycles)
Push-ups on Rings (3 cycles)
Deadlifts (3 cycles)
Air Squats (3 cycles)
Cooldown 10 min Recumbent Bike
My hands took a beating on the rings and I don’t think I could have shaken anyones hand for a while afterwards.
Quest for Fitness 