Back Squat 3x10
x10@55%, x10@62.5%, x10@70%
If you think you can, do a warm-up set and then proceed to try and complete 20 reps at 70%. See if you can do it.
followed by,
Tabata Pushups
Do 20 seconds of work followed by 10 seconds of rest for a total of 8 rounds. This is a total of 4 minutes.
The lowest amount of reps you attain from any of the rounds is your score. For example, if you do 8 reps for the first 7 rounds but then on the 8th round you can only do 5 reps, 5 is your score. Push the limit but the goal is to have the highest score. Pushups are honest with body to the floor and arms locked out at the top.
Post squat weight and Tabata score to comments.
I have a question for you. Would any of you be interested in competing in an Olympic lifting meet? It would be for fun. I think most of your initial reactions would be a no because you don't think you are good or qualified but I would try and talk you out of that. If you like to Olympic lift then I would say that you should consider it.
I am going to try and look for some local weightlifting meets to compete in. They might not take place until the new year but I just want to get a feel for those that would be interested. Post to comments.
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Don't forget to sign up for Saturday classes if you are planning on coming in. This will become the norm for all classes starting in November. You won't be assigned to any one class but it will just give us an opportunity to see who is coming to what classes. This will help us to optimally prepare for classes in terms of space and equipment which in turn will provide for a better training atmosphere.
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You have until Saturday at 8AM to sign-up for the nutrition seminar. Sign-ups will be closed off at that time. Sorry for any inconvenience and thank you for working with us on being prompt. It will be a great seminar and well worth the price.
Check the games site!
If your emotionless after that, then you are in the wrong gym.
I'm in for an Oly meet.
Did 163# 10x3 on BS; last set didn't feel any heavier/harder than the first; proper breathing made a big difference and going a bit faster on the way down and using the bounce on the way up makes a huge difference IMO
Tabata pushups sucked for me; I thought I could sustain 7 across each round; first 5 rounds were fine with time to spare so I had more rest, but the last 3 rounds were 6,5, and 4; I fatigued a lot faster than I thought I would/should.
My score was a 4; unlike a golf score, this is not good to have low score:(
Great job 6 a.m. class!!
Did pushups w/ a tan band; lowest was 3; highest was 6. Great job 6am!!
Jess - going to be calling you to set up an appointment to try fix my uneven hips.
Olympic and me dont mesh very well so I am gonna have to pass on this one. I will cheer my a$$ off for you all though. :u)
Cari-sorry to hear you aren't feeling well. Yeah, give me a call and I will fix you right up. ;u)
Tababta pushups - end score of 5, I got 10 through the first 3 rounds and then it was steadily downhill after that. That 10 seconds of rest just flies by.
O lifting...sure, why the hell not.
Great job 6amers, and nice to see some of the not-so-usual crowd there this morning.
As for O lifting, I'll go...but it won't be pretty.
Tabata push-ups were ok, used a purple band, ended with 7 push ups.
At first when I saw squats and pushups, I was like "is it my birthday already?" But this turned out to be a damn tough day.
235#x19 (frustrating)--thanks for cheering me on, everyone.
tabata pushups: went for 10, got 6.
only got 8 for tabata. Tried for 10 and made it 6 rounds then got 9 then 8... My PR here is 12.