Tuesday 10 October 2006: CONDITIONING INTERVALS
CONDITIONING INTERVALS
Today's workout uses the 30/30 interval pattern (30seconds work, 30seconds rest, repeat for time allotted).
- 5 minutes - 30/30 Jumping Jacks or Jump Rope
- 5 minutes - 30/30 Burpees (Advanced), Squat Thrusts (Intermediate), or Half Squats (Basic)
- 5 minutes - 30/30 Mountain Climbers
- 5 minutes - 30/30 Squats
(Intermediate and Basic trainees should substitute half squats as necessary)
Post results to Comments.
6 comments:
Jumping jacks 30,30,30,30,30 = 150
Squat thrusts 10,10,10,10,10 = 50
Mountain climbers 20,20,20,20,20 = 100
Squats 15,15,12,10,15 = 67
Jim M.
JJ: 29,29,28,28,27=141
Sq.Thr.: 8,8,8,7,8=39
Mtn.Clmb.: 17,15,12,14,13=71
Squats: 16,15,19,15,15=80
OUCH!!!
Never eat chicken enchiladas prior to this workout.
A foot injury from an LSD run on Sunday night made today's blog workout impossible for me to complete as Rx'ed.
Instead I did:
5 x 30/30- Heavy Bag
5 x 30/30- Pound Tire w/10# Sledge
5 x 30/30- 25# DB Swings
5 x 30/30- Bear/Crab Crawl
I did three intervals of each of the crawls with no rest interval during the final minute.
Finished off with some core work (Waiter's Walks and Frisbee Knee-to-Chest) and a coordination drill.
Jump Rope for 5 minutes (30/30)
Squats 10 reps every 30 seconds
Mountain Climbers 10 reps (each time right knee came up was one rep) every 30 seconds.
Squats 10 reps every 30 seconds.
The Mountain Climbers killed me. I've never done those before and they were much harder than I thought they'd be.
Ended with a leisurely 10 minute walk and some stretching.
Ed
Felt better tody, so I did:
DB swings 15, 15, 15, 15, 15= 75
Half squat 25, 25, 25, 25, 25= 125
Mount.climbers 25,20,17,17,15 = 104
Half squat 20,20,20,20,20 = 100
Ouch!
Rope 30/30
Squat thrusts 7,7,7,7,7
Mountain22,22,22,22,22(each foot=1)
1/2 squat 17,20,20,20,20
John10e
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