You can choose any order of the four exercises below. Tabata protocol is to work for 20 seconds, rest for 10 seconds – that is one round. You must complete eight rounds of an exercise before going on to the next. Count total reps per exercise.
Row for calories, damper set on 10.
Box jumps, 36″ – 40″ (no step-ups allowed)
Weighted pullups, 25 lbs.
Handstand holds for 20 seconds (each hold counts as 1 rep). (Sub for handstand holds is pushups.)
Post reps to comments.
My friend Tracy Fober, the Iron Maven, produces some of the best videos and photos on Olympic Weightlifting (she also is a physical therapist who is amazing at “fixing” people at the Olympic lifting certs!). Here are a sampling of Tracy’s videos on youtube. (Tracy also has a blog – read it here.)
This video is outstanding! Side by side comparisons show subtle positions in your body will cause you either stick a lift or miss it:
For all the girls that like to lift heavy:
Post thoughts to comments.