Do 4 standard 4 minute, 8 interval, 20/10 tabatas. Rest 1 minute between each. Count total reps for all 32 intervals.
Results: This was a short workout (only 15 minutes total). Deadlift – 52 reps, Clean – 43, Front Squat – 35, Push Press – 56, total reps = 186.
Not for time do Deadlifts:
The do Bench Press working up to a heavy 1 RM:
Finally do 2 x 4 minute 20/10 (8 rounds) Tabatas
Result: For the deadlift did 95/115/135/155/165lbs. For the bench press got up to 205lbs/93kg.
A light day due to time constraints.
Take 20 minutes and work up to a 3 rep max of Power Snatches.
Then not for time do 3 rounds of:
Then not for time:
Results: For the Snatches did 65lbs, 75lbs, 80lbs, 95lbs, 115lbs/52kg. For the last round had to break between reps so not technically a 3 rep max.
Not for time do 3 rounds of:
Then for time do:
Rest 5 minutes, then for time do:
Results: Snatches – 2:35. Clean and Jerk (Push Press) – 4:29.
I took the first part from CF Invictus. The idea is to do each clean in the set as an individual movement so that you can put the bar down, reset and then do the next for a total of 4. This way you can concentrate on form and maybe higher weights than if you did it without rest between the reps. Increase weights per set.
Every 4 minutes, for 20 minutes (5 sets) of:
Then not for time do 5 sets of desdlifts with the following reps per set
Results: Disappointed with the cleans since I only got up to 155lbs/70kg. For the Deadlifts got up to 275lbs/125kg for the last set (all the weight I have right now).