5 pushups

10 bw squats

15 2 kb high pull

 as many times as possible in 20  mins

  fractional sets  - 1/3 means they finsihed the pushups for the set., e.g. 13 1/3 sets means 13 full sets plus the pushups from the 14th set

Everyone hates me now. I'm working on an article about the Tabata protocol and earlier today I did several rounds of Tabatas (20 sec work/10 sec rest for 4 mins) :

tabata thrusters 45lb bar score = 8

tabata pushups score = 8 started off strong with 20 the first set

tabata ring rows - aborted. spent more time with ass on floor during work interval

tabata 2h swings - score = 13

tabata dead cleans - switch hands each cycle score = 13

all kb work with 16k

later I did alternating cleans tabata style score was 18 using 2 16k bells

So I decdided to test it out on the 7:15 class. They love being guinea pigs . They werent happy when we finished!

They are going to be feeling it for days!

Lying on the floor in pools of sweat. A couple of them almost tossed their cookies! Such fun

This was test week (June 23-27). Here are the results of the 50/50 test and how they compared to the last time we did it, which was the end of April , beginning of May.

The 50/0 is a brutal test. 600 total reps as fast you can

Snatches 50 ea arm

dead cleans 50 ea arm

front squat 50 racked on left & 50 racked on right

swings 50 ea arm

push press 50 ea arm

jerks 50 ea arm

You cannot switch hands until the first is done. You cannot switch exercises until you have completed 100 reps total for the current lift. You may set the bell down & rest as much as you'd like. The more you rest the worse your time.

Guys are supposed to use 24k, gals 12k.

  Those with nothing in he increase/decrease column havent done it before.

Several others that did it in May were out this week. Everyone did a great job. Allan knocked 10 minutes off his time, Jason improved by almost 9 mins and Katie by 7:22

Jeannette was a tad slower than last time. She just didn't realize how close she was

Here's a video of the workout yesterday. It's my first attempt so it's not the best but you get the idea