Tuesday, January 19, 2010
Rest 1 min
Some performance insights and a scoring example from Mark Twight:
2. Alternating upright exercise (squat, pull-up) with prone or seated exercises produces lower heart rates, and allows greater overall level of work
3. Rowing first reduces reps on all other exercises
4. Rowing reps are not seriously affected if done last
5. Improvement happens really fast when the workout is done consistently (bimonthly).
6. High number of reps may be maintained for greater number of sets as fitness improves. Rep totals do not necessarily improve per set, but now I can do 6 sets of 7 pull-ups rather than doing 11, 8, 5, 4, 4, 4, 4, 4, etc. which suggests that local area endurance and lactic acid tolerance improve with this protocol.
A total score of 53 (Execllent score, BTW) is determined by adding up the lowest number of reps in any set of each exercise.
12 row (use the calorie counter and call each calorie a rep)
This score is a 53.