19JUL10

Warm Up: Standard

Practice: Dead lift 3 x 10 at 40-50% of 1 rep max - de-loading week

Train: 2 options
APFT
and/or
1 Tabata Push-up set
2 min break
1 Tabata Air squat set
2 min break
1 tabata sit-up set
2 min break
1 tabata burpee set
done
A tabata set is 4 minutes of exercise broken into 8 segments. Each segment is 20 seconds of doing that exercise as hard/fast as you can followed by 10 seconds of rest.
Your score for each exercise will be the lowest number of reps you get in any of the 8 segments
So if you get 15,12,13,13,12,11,10,7 your push-ups segments your score is 7
Break into 2 groups so one group can time and count while the other does the exercise.
Comments: report your practice weight and your tabata set scores or APFT score (reps and time too)
Post: stretch