BBB Beefcake - c10w1d1
Sunday - 06 March 2022
Workout: Extra conditioning, 1225-1255 (30 minutes)
Jump rope tabata - 4x40/10
52 chin-ups/pull-ups (strict, various grips), E2MO2M
Rounds: 4; Time: 6:56
Jump rope tabata - 4x40/10
Tabata DB front squats - 2x25 lbs - 8x20/10
This was an action-packed 30 minutes. Got the chins in 4 rounds: 13/3, 10/3, 7+3/2, 7+3+1, for 52 total (13 of each grip; ‘/’ denotes a drop for grip change, ‘+’ denotes a drop because I’m weak). Worked for about 50-60 seconds in each round, rested for about 60-70 seconds. Thought about trying to get them all in within 3 rounds, and I might have been able to, but I didn’t want to over do it on first day back to daily reps after a week without them. Gives me something to work toward if I do this setup again. (Alternatively, I could do something like start a new round at the top of every 105 seconds then reduce that interval to 90 seconds and so on… Point is, there are endless ways to progress it.) That said, my observation about supersetting those with the calf work in the AM workout still holds.
Now, tabata front squats: Got 8s across with 25-lbs DBs in each hand, held them at my side during the off periods. That weight was the right choice: Start too light, progress slowly. I will only be able to progress in 5-lbs increments, which I hope to do each week, and this weight gives me some runway to improve.
It’s been awhile since I’ve done a true tabata workout—even my jump rope “tabatas” are only tabata in spirit—so I’d forgotten just how much work you can do in 4 minutes. Even with only one workout under my belt, I can feel why these are effective: my chest was heaving, my delts, traps, and quads were on fire, and the sweat was pouring. I just might be finding excuses to take out the trash, too, haha!