The Numbers: 7/18/10

Posted: July 28, 2010 in Training
Tags: , , ,

Workout of the Day-

As Many Rounds As Possible (AMRAP) in 12 Minutes of:

10 Shoulder Presses

20 Parallette Dips

25 Meters Right Leg Hop Sprint

25 Meters Left Leg Hop Sprint

200 Meter Row

Athlete Results-

Melissa Onstad (35lb Bar): 3 Full Rounds

Jamie Barkell (45lb Bar): 2 Full Rounds + 80 meters of the 3rd Round

Kristin TImbers (35lb Bar): 3 Full Rounds

THEN

Tabata Squats- :20 seconds on / :10 seconds rest for 8 Rounds.  Your score is the lowest number you get in any round

Melissa: 12 / 11 / 11 / 10 / 10 / 10 / 10 / 12 = 10

Jamie: 12 / 10 / 13 / 11 / 11 / 11 / 10 / 11 = 10

Kristin: 13 / 13 / 12 / 12 / 11 /12 / 12 / 14 = 11

Kristin wasn’t able to make the class on 7/18, so she actually came in the next night to complete it.  I didn’t tell her what the workout would be, and I didn’t tell her what her training partners got, yet the times and results still ended up being super competitive!  You guys all work really well together.

This workout was the first time some of you had done a real Shoulder Press (with no assistance from the legs to push the bar overhead).  By keeping your cores tight, it became an incredibly solid movement!  I agree that Tabata Squats are not the preferred post-workout exercise, but I really want to drill in the importance of the squat.  If you maintain form on some of those key points we talk about (chest up, knees out over the toes, hips back, drive through the heels) when you’re tired, it will translate into more effective technique when you’re rested, too!  Great job!

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