100831

Wednesday 100825

"Test 3"

Tabata Squat
Max reps of Muscle-ups in 4 minutes

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.

Post score to comments.

Subbed 3:1 pull-ups and dips for muscle-ups.

Squats:
20-20-20-20-20-20-20-19 = 19

Pull-ups:
12+12+6 = 30

Dips:
12+6+6 = 24

Score is 19 x 8 = 152

Warm-up:
21-15-9 reps of the couplet:
GHD Sit-ups
back extensions with 25 pound plate

90 second plank
1 mile run