SS TABATA/3S Rest Day 9-5-13

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TABATA
8 rounds of 20 seconds on, 10 seconds off
All-Out Efforts

Swim (SS)
5-10 minutes Mobility
Episode 44: Global Dehydration and Stiffness, Pecs, Tri’s and Internal Rotation
Dynamic warm up
500m easy swim
15-20 minutes drill work
3 Top Drills Dave Scott
Follow drill sets with 3 sprints <50m 80%, 90% and 100%
Recover completely and begin workout.
8 x 20:10
Use pool or open water
10-15 minutes cool down

Bike (SS)
10-15  Minutes Mobility
Jill Miller Fixes Your T-Spine and Crappy Breathing Mechanics
Dynamic warm up
1/2 mile spin warm up
10-15 minutes Drill Work
3 X 3 different Cycling drills of choice
Follow with 3 sprints <100m 80%, 90%, and 100%
Recover completely and begin workout.
8 x 20:10
Use stationary bike with wattage tool or similar that can hold load of 200+ watts
10-15 minutes cool down.

Run (SS)
5-10 Minutes Mobility
Episode 239: Hip Extension, Like Pure Melted Gold
Dynamic warm up
800m easy jog
15-20 minutes Drill Work
Jump Rope Drills
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
8 x 20:10
Use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile
Do not reduce speed.
10-15 minutes cool down.

Row(SS)
5-10 Minutes Mobility
MWOD: Serratus/Rib Cage Mash Party
Dynamic warm up
500m easy
5-10 minutes drill work:
3 X 3 different  Rowing drills of choice
Follow with 3 sprints <100m 80%, 90%, and 100%
Recover completely and begin workout.
8 x 20:10
Use meters or watts
10-15 minutes cool down.

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