Workout: Tabata Tuesday II

Tabata Tuesday:

Warmup:

• 500m Indoor Row
• Fitness Explorer Warmup

Workout: 

Tabata Intervals (20 minutes including rest periods)

• 20 sec KB Front Squat & press overhead*, 10 sec Rest - (repeat for 8 rounds).
• rest - 1 minute
• 20 sec Salamander Press-Up, 10s rest - (repeat for 8 rounds)
• rest - 1 minute
• 20 sec Indoor Row** 10s rest - (repeat for 8 rounds)
• rest - 1 minute
• 20 sec Drivers***, 10 sec rest - (repeat for 8 rounds)
• rest - 1 minute

Notes:

• Perform flat out maximum effort for the 20 seconds of work
• * Use 8kg Kettlebell Women, 16kg Kettlebell Men (guideline)
• ** Do standard press-ups as a substitute
• *** Substitute sprints for drivers if required
• The Tabata Protocol requires maximum effort, high intensity work.  If the 20 second work seems easy, go faster! 

Nutrition: Mushrooms (Super-food)

Mushroom - 60 second nutrition bites

 

• Not a well known fact but mushrooms have very high level of antioxidants, which can protect against free-radical induced diseases such as cancer, neurodegenerative disorders and premature ageing.
• Mushrooms contain virtually no fat, sugar or salt;
• Mushrooms are a healthy source of dietary fibre;
• Mushrooms are a valuable source of Vitamin B;
• Mushrooms contain the essential minerals selenium, copper, potassium, phosphorous and iron;
• Mushrooms are one of the few sources of the antioxidant L-ergothioneine which research states has anti-ageing properties being great for the skin.

Video: Primal Log Climb (the beginning)

Video: Primal Log Climb (Demonstration)

Here is my first successful attempt at climbing onto a suspended log using bodyweight transfer techniques as taught by Erwan le Corre (MovNat).  

Will take a lot more practice to perfect, but I am pleased to have been successful here and for someone like myself who doesn't 'climb' as a hobby it's a lot of fun. :-)

When possible I try and perform this work in the local park, during my park workouts onto a rope (long term goal) or tree branches I can find to support me.

Strength: Go Heavy

Go Heavy

Today lift or carry something heavy.  What does heavy mean?  It means something you can lift only for a few reps or carry for a short duration.  Of course there are the usual disclaimers here, be safe and sensible.  This isn't a competition.

If you're a gym bunny it could be a barbell, dumbells or kettlebells.  If you train at home or outdoors improvise with a backpack filled with stones, a sandbag, a large rock, tree trunks or a duffel bag filled with lead shot.  

If all else fails grab one of your kids or training partner and perform an exercise bearing their weight - such as a squat.  Be adventurous and enjoy.

Progressive overload is what's important here.  In order to get stronger you have to continually challenge the body with progressively heavier loads.  In Greek Mythology, Milo of Croton became the strongest man in Greece by lifting a calf on his back every day until it grew into a full grown bull.  

Use Milo as your inspiration.