Yesterday I did a lot of work, and I had a good showing of people come over and workout. My new friend Cory Ponder whose big into Olympic lifting came over and we did a workout consisting of some BackSquats, Split Squats, Romanian Deadlifts and Kettle Bell CrossChops.
Then I worked with Shannon for a little bit on her front squats, she did real well. (Girls tend to have an easier time getting their elbows up on the front squat than guys do). Then shannon warmed up with some lighter weights on the Deadlift and went for her PR (personal Record) and beat her previous one by 19lbs. (was 186, now 205!) Way to go Shannon! I also worked with her on the hang clean for a little while. She's eager to get more proficient at some of the barbell lifts and we're gonna keep at it!
Noah came over and brought a friend (Bryan) from his work and we all did Tabata Air squats/pushups/lunges and situps.
For those of you who arent familiar with Tabata, it goes as follows: You perform an exercise for 20 seconds, then rest for 10, then repeat 7 more times for a total of 8 work sets 20 seconds each with 10 seconds of rest in between. You keep track of you reps for each set, and for you score you total all of the reps for all of the exercises.
Noah: 362
Bryan: 398
Shannon: 345
Korey: 437
And my ass is soooore today!
6/7/10
Today me and Noah Deadlift 5x5
Noah: 135x5, 185x5, 205x5x5, 216x5
Korey: 185x5, 235x5x5x5x5
WOD: 8 Rounds
3 strict chinups
6 Dips
20 second Handstand hold
We didnt really time this one strictly cause we were only gonna do 6 rounds but it went a lot faster than i anticipated so then we decided to do 2 more rounds, still finished in under 9 minutes.....
If i were to do this workout again or have anyone else do it I would say 8 Rounds: 5 strict chinups(weighted if you can) 10 Dips and 20 Second handstand hold.
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