Wednesday: Tabata series then core

1. Variation on Ross's Sweet 16 (replaced heavy bag combos with rope turns... will do heavy bag next time):

• Tabata Jump Rope
• Tabata Squats (20, 18, 15, 15, 15, 13, 15, 14)
  
• Tabata Jump Rope
• Tabata Push-ups (16, 10, 6, 6, 6, 6, 4, 5)

Toughy. That Nedry wun't lying. I gotta work on my rope technique so I can get the alternating foot sprint and solid double turns to really max out the effort. Those #'s on the squats are close, but I did not give myself benefit of doubt from not remembering 100% -- ie I might have done a little better -- but they were still hard as hell as always. The push-ups were insane. I could have done like 18 or maybe 20 on the first set -- I got a late start -- but it's amazing how fast you die and how hard those last 4 sets are. A classic trap....

2. Core training

Repeat 2 x:

• Knees to Elbows x 10
• Weighted Side Bends x 10/side (45lb)
• Russian Twists x 10 (25lb)
• Back Extensions x 10

Would have done more rounds but going from aparatus to aparatus was infuriating -- too many people in the room...

Finisher: Flags x 5, Weighted Sit-ups x 20 (25lb)

Weigh in: 177 ... trap

Felt good after Tabata series but after the core workout I felt feverish, weak, like I wanted to faint and needed to lay down and die. Was not good. And the core session was NOT hard so I don't know why I felt bad then instead of after the Tabatskis.