Tabata Bell w/ Life Size Weinke
All BackBlasts BackblastsFebruary 18th, 2019
9 PAX decided to start the week off right under the dry BB&T drive-thru for a little President’s Day Tabata kettlebell beatdown.
In honor of President’s Day a little quote from president John Quincy Adams: “If your actions inspire others to dream more, learn more, do more, and become more, you are a leader.”
Short disclaimer read then off to Warm-O-Rama: Short mosey around BB&T then over to the drive-thru. “Circle” up, all in cadence: 20 SSH, 10 CP, 10 WM, 10 IST.
On today’s menu was KB Tabata. What is Tabata you ask? It is high intensity type of interval workout that was inspired by Dr. Izumi Tabata. He is a Japanese researcher who used this protocol in his study on athletes in 1996 to determine which was more effective: straight high intensity workouts, or high intensity interval workouts. https://www.merriam-webster.com/words-at-play/what-does-tabata-mean-hiit.
YHC brought a nice life size Weinke so everyone in Cannon Crossing could see and a BT speaker blasting classic rock on Pandora. Sorry, I don’t have premium so we had to listen to dollar shave club, protein powder, and insurance commercials.
The Thang: Tabata. 6 circuits, 8 sets per circuit, 4 minutes per circuit with 1 min rest between circuits. 20 seconds work with 10 sec rest per exercise. All with KB.
Circuit 1: Side lunge (left) X 2, Lawnmower (left) X 2, Side lunge (right) X 2, Lawnmower (right) X 2. Rest 1 min.
Circuit 2: KB squat X 2, 2 Hand curl & press X 2, Goblet squat X 2, 2 Hand high pull X 2. Rest 1 min.
Circuit 3: Rev lunge (left) X 2, Single leg dead lift (left) X 2, Rev lunge (right) X 2, Single leg dead lift (right) X 2. Rest 1 min.
Circuit 4: 2 Hand KB swing X 2, Swing w/ high pull (right hand) X 2, Swing w/ high pull (left hand) X 2, Standing chest press X 2. Rest 1 min.
Circuit 5: Wood chopper (left to right) X 2, 2 Hand tricep Ext. X 2, Wood chopper (right to left) X 2, 2 Hand shoulder to shoulder press X 2. Rest 1 min.
Circuit 6 (Bonus Round): 1/2 Burpee X 2, Merkins w/ row X 2, Sit & press X 2, Mtn. Climbers X 2.
Mary: W/ bell all IC. LBC’s (20), W’s (10), Mason twist (10), Low flutters (15). Recover, recover.
Moleskin:
- YHC enjoyed Qing his first KB beatdown with you guys.
- Thursday, 2/21 is HDHH at Brusco’s.
- Continued prayers for Heat Stroke’s dad, Sparknut’s brother, and injured PAX.
