Beyul Training

Workload:

A. 2 Rounds of the following: 
4 Tabata Intervals of:
Goblet Squat (Approximately 25% bodyweight)
Strict Push-up (Chest & Thighs to Deck)

Then:

B. 4 Rounds of:
10 Inverted Rows
10 Sit-ups w/35lb Dumbbell on Chest

Notes: Tabata interval = 20s of work, 10s rest.  First part is to be done with intensity due to the intervals.  The second part can be done at a slower pace (conversational pace).  I would rather see you rest a little inbetween the sets for part B so you can hit the inverted rows in whole sets.

Take notice of how your form changes as you tire in the tabata intervals.  Post any insights with your results for the day.

Things you will notice during this cycle: a lack of barbell movements except for 1 day a week of an olympic lifting compound, a lot of bodyweight movements, and conditioning occurring in intervals with relative short rest.  We are giving the body a little time to rest and recover from the last cycle which featured some heavy squatting and barbell movements.  Also, the body weight movements are geared towards hypertrophy with an eye towards our next cycle which will go aftermuscle endurance.  When doing the bodyweight movements think QUALITY, we want the movements to elicit a strong muscle building response, not catabolic.  The barbell work will be in compounds, thus eliciting more of a strength response compared to lower reps which would be power.

Have fun and post questions.