7/31 - Half Tabata's Twice

Trevor is looking darn good in his split snatch!

Today we are doing two rounds of half Tabata. The Tabata regimen, a version of High Intensity Interval Training was based on a 1996 study by Professor Izumi Tabata et al. initially involving Olympic speed skaters, uses 20 seconds of ultra-intense exercise (at an intensity of about 170% of VO2max) followed by 10 seconds of rest, repeated continuously for 4 minutes (8 cycles). The exercise was performed on a mechanically braked cycle ergometer. Tabata called this the IE1 protocol. In the original study, athletes using this method trained 4 times per week, plus another day of steady-state training, and obtained gains similar to a group of athletes who did steady state training (70% VO2max) 5 times per week. The steady state group had a higher VO2max at the end (from 52 to 57 mL/(kg•min), but the Tabata group had started lower and gained more overall (from 48 to 55 mL/(kg•min). Also, only the Tabata group had gained anaerobic capacity benefits. It is important to note that in the original study from 1996, participants were disqualified if they could not keep a steady cycling pace of 35RPM for the full 20 seconds of work. 

Shoulder Press
2-2-2-2-2-2-2
Aim for 90%+ for your last set

Two Rounds of Half Tabata Circuit
2 x (4 x 20sec on:10 sec rest)
Pull-ups
Pistol Squats
Hang Power Cleans 65 lb/ 95 lb
Toes to Bar

Switch stations on 4th rest
Do Circuit twice- score is total reps