Bottom to Bottom

Tuesday 20/12/11

Pre Workout:
10 min. Bike to the track (lagoa)
Runner's Stretch 10 each leg
Bent Over Straight Leg Kicks-sideways/backwards 10-10-10 each leg
Standing Straight Leg Kicks-sideways/forward/rotational 10-10-10 each leg
3 sets  of your choice Pose Drills (leaning slightly, hands on wall, trunk locked, pull ankle to butt using only hamstring, focus on pull only and let gravity return foot)
3 reps Candlesticks
Shoulder position practice (active shoulders)
2 sets Butterfly Kip practice
1 set Handstand practice

Workout:
Tabata Bottom To Bottom Squats:
20 seconds on 10 seconds rest 8 rounds
Run 1 Mile (start clock after last squat)

Matt B.  18-18-18-15-13-13-11-11
7:40 mile

Post wod:
Static stretch

First time attempt for me.  I have done tabata squats but not tabata bottom to bottom.  The movement starts from the bottom of a squat to hip extention and then return to bottom position as fast as possible.  During the rest interval you sit in the bottom position (Brutal).  Ideally you want to keep your number the same during tabata rounds.  Next time I will shoot for 15 each 20 sec. interval.  This will yield a total of 120 reps instead of 117 reps(today) creating a higher more efficient work output.
The mile run after was tough.  Those squats created a whole new stimulus to an already dreaded task.  Hopefully, the adaptation from today will benefit my next 1600m run.  Out of the gate I felt like I was in slow motion but after 600m I could feel my legs coming back.   All in all a great workout and totally worth adding to your arsenal.