This was the first time Mann attempted heavy deadlifts, and it’s been inspiring to see him develop in such short time. Today he picked up 185lbs from the floor with good form for a new personal record and probably had a little more in the tank. Sick.
Today, I introduced both guys to Dr. Tabata’s Tabata Intervals. It’s basically 8 cycles of going all out for 20secs with 10secs of rest. I can describe the method’s benefits all day long, but I’ll let the guys’ progress speak for itself.
Mann’s Workout:
Buy in:
Work up to heavy deadlifts
3-3-3-3-3
115, 125, 135, 135, 185lbs(Personal Record!)
WOD:
Hang Power Cleans
3-3-3-3-3-1-1
65, 65, 75, 95, 105, 115, 125lbs(Another new PR!)
Cash out:
Tabata Intervals, 6 cycles
Push ups = 15, 7, 4, 3, 3, 2
Sit ups = 9, 8, 8, 5, 7, 9
MyChau’s Workout:
Buy in:
Heavy Deadlift
3-3-3-3-3
125, 145, 165, 175, 175
WOD:
30 Deadlifts, 85lbs
Cash out:
Tabata Intervals, 8 cycles
Sit ups = 12, 12, 12, 11, 10, 9, 10, 7
Squats = 13, 14, 12, 10, 9, 10, 10, 12
Trac’s Workout:
WOD:
Cleans
1-1-1-1-1-1-1
115, 135f, 135f, 115, 125, 130, 130lbs
Cash out:
30 Clean and Jerks, 115lbs
Time = 20mins (elite CF’ers can do this in 2 minutes!)
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