Strength – 5, 5, 5, 5 Benchpress increasing weight to a Heavy 5, then Max reps at either 225, 185, 135, 95, or 45. Whichever is first and significantly under your Heavy 5. For instance, Athlete finishes Heavy 5 at 245lbs, he should go for a Max Reps at 185lbs etc….
WOD- “Super Tecmo Bowl”
5 rounds for time of…
12 Wallball (20/14)
8 Clapping Pushups
Bearcrawl length of Olympic lifting runway
Cool Down – Tabata Toes to Rings 8 rounds of 20 seconds on/10 seconds off
Who is this Tabata anyways….????
If you do not know what Tabata is, I’ll explain a little bit about it. Tabata was founded in Japan by Izumi Tabata. He conducted tests on two groups of athletes; comparing moderate high intensity training with high intensity interval training.
The results were that the athletes training in high intensity interval training improved their aerobic systems as well as their anaerobic system. The athletes who did the moderate high intensity training only improved their aerobic system and had little to no increase in their anaerobic system.
More below….and now you know….