Friday, November 6, 2015
MBS II (6AM) – Taylor, Chris, 3 others and me
5 rounds of 15 seconds on 10 seconds off of Russian KB Swings (12kg), Goblet Squats (12kg), Kip Practice, Ring Rows
“Tabata This” – Air Squats, Row (for calories), Pull-ups, Sit-ups, Push-ups. Tabata intervals are 20 seconds of work followed by 10 seconds of rest repeated 8 times. Each exercise is scored by the weakest number of reps in each of the 8 intervals. Rest 1 minute between rotating exercises.
I enjoyed this workout. We did Air Squats to a med ball and I was able to get between 9 and 10 on all of the rounds (score=9). Rowing was also pretty good and I got between 5-7 calories per 20 second work period (score=5). Pull-ups were hard. I started with 6, but quickly fell to 3 reps (score=3). Sit-ups were OK. I started strong at 9 and dropped to 7 by the middle rounds (score=7). Push-ups were the worst. I got 8 on the first round before quickly decaying to 3-4 per round (score=3). Total = 9+5+3+7+3=27.
I did enjoy the body weight stuff and finished with banded shoulder stretches and squat against wall.