ROD 072312

ROD

Monday, 23Jul12

 

Manic Monday II

This will be a timed set of 40 seconds of work / 20 seconds recovery for 4 rounds with a 2 minute rest after 2 rounds.

  • KB Bent Over Rows (alt r/l at rounds)
  • KB Swings
  • KB Forward to Rear Lunge (alt r/l at rounds)
  • DB Umpas (moderate weight)
  • Push-ups (with an opposite arm/leg raise at the top)
  • Lateral DB Thrusters

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Athlete ROD

Barbell Bear Complex

7 sets of:

  • Power Cleans (from floor) to Front Squat to Push Press to Back Squat to Push Press
This is done one movement right after another consecutively. This is for 5 rounds… rest between rounds as needed.

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This is an abstract from the International Journal of Sports Nutrition and Exercise Metabolism which does scientific studies on exercise and nutrition. 

 

Original Research Abstract

Two Minutes of Sprint-Interval Exercise Elicits 24-hr Oxygen Consumption Similar to That of 30 min of Continuous Endurance Exercise


2012, 22, 276 – 283

Six weeks (3 times/wk) of sprint-interval training (SIT) or continuous endurance training (CET) promote body-fat losses despite a substantially lower training volume with SIT. In an attempt to explain these findings, the authors quantified VOduring and after (24 h) sprint-interval exercise (SIE; 2 min exercise) vs. continuous endurance exercise (CEE; 30 min exercise). VOwas measured in male students (= 8) 8 times over 24 hr under 3 treatments (SIE, CEE, and control [CTRL, no exercise]). Diet was controlled. VOwas 150% greater (< .01) during CEE vs. SIE (87.6 ± 13.1 vs. 35.1 ± 4.4 L O2± SD). The observed small difference between average exercise heart rates with CEE (157 ± 10 beats/min) and SIE (149 ± 6 beats/min) approached significance (= .06), as did the difference in peak heart rates during CEE (166 ± 10 beats/min) and SIE (173 ± 6 beats/min; = .14). Total Oconsumed over 8 hr with CEE (263.3 ± 30.2 L) was greater (< .01) than both SIE (224.2 ± 15.3 L; < .001) and CTRL (163.5 ± 16.1 L; < .001). Total Owith SIE was also increased over CTRL (< .001). At 24 hr, both exercise treatments were increased (< .001) vs. CTRL (CEE = 500.2 ± 49.2; SIE = 498.0 ± 29.4; CTRL = 400.2 ± 44.6), but there was no difference between CEE and SIE (= .99). Despite large differences in exercise VO2, the protracted effects of SIE result in a similar total VOover 24 hr vs. CEE, indicating that the significant body-fat losses observed previously with SIT are partially due to increases in metabolism postexercise.

If you don’t understand this abstract, I will break it down for you in person.

 

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