RAWFIT est. 1999 Friday 2-4-2010
Interval Weight Training
Dynamic Warm-up
Then:
10x Dumbbells Power Cleans 50% Max
2 minutes Rowing all out
Rest 2 minutes and repeat for 3 sets/rounds
Then:
Rest total of 5 minutes including the 2 minutes for 3rd set
Then:
10x Kettlebell Rack Squat 2x24kg
2 minutes of Rowing all out
Rest 2 minutes and repeat for 3 sets/rounds
Then:
Rest total of 5 minutes including the 2 minutes for 3rd set
Then:
3x 20 Pull-ups & Press-ups
Then:
Cool Down and Stretch
Developed by Pat O’Shea in 1969 and refined during the two following decades. A complete paper on the subject was published in the NSCA journal in 1987. Typically an IWT session involves a set of 8-12 reps of an “athletic lift” immediately chased with two minutes of free aerobic exercise @ 90-95% of capacity, followed by two minutes of rest. This is repeated for a total of three sets after which the athlete is rewarded with a 5-minute break. The first phase is repeated though the lift and the free exercise are changed. Recovery periods are the same. Phase three involves a circuit of complementary movements, often using bodyweight, with 4-12 reps and 3-10 rounds. IWT workouts may be scaled toward a particular fitness characteristic. For an endurance emphasis we increase the duration of the free exercise period to three minutes and reduce the rest period, all lifts are done with lighter loads and higher reps. To focus on power development we increase loads for the athletic lifts and reduce the reps, scale back the chasing aerobic exercise period (sometimes) and increase the rest periods to ensure “full” recovery.
The above description from Gym Jones.
