#standing press

After stretching .. super sets of pause squats, close grip pull ups, over head presses, wide grip pull ups

I tried to do a regular squats w 90 lbs, but couldn't break 90. It sucked.

Pause squats I got to 75 lbs

Pull ups were more like hangs for 6 to 10 breaths

WOD for Friday, 140425

KWOD

Kumite Drills – After a warm-up, working through a variety of kumite drills. Aim to replicate the pace of a real sparring match. If you have the room to move, work at all angles. If you don’t have specific kumite drills to practice, piece together combinations (realistic) and work on those.

SCWOD

A) Front Squat – 5 x 5, 30X0, 5# heavier than last week, rest 2 min. B) Standing Press – 5 x 5,…

KWOD

Kumite Drills – After a warm-up, working through a variety of kumite drills. Aim to replicate the pace of a real sparring match. If you have the room to move, work at all angles. If you don’t have specific kumite drills to practice, piece together combinations (realistic) and work on those.

SCWOD

A) Front Squat – 5 x 5, 30X0, 5# heavier than last week, rest 2 min. B) Standing Press – 5 x 5, 3111, 2.5# heavier than last week, rest 90s

- then -

AMRAP in 10 min. of:

20 Overhead Walking Lunge @ 45# 20 Sit-up w/ Med. Ball Toss @ 20#

*Use a 45# plate for the lunge. Keep elbows locked, weight straight overhead.

** For med. ball throw, sit a few feet away from a (solid) wall, feet flat on the floor (standard sit-up position). Starting position is back on the ground, arms extended overhead holding on to the med. ball. Bring arms forward to throw the ball towards the wall and use momentum to finish the sit-up. Goal is a strong core contraction. The ball should hit just in front of you and roll back. Grab the ball, reset. Rinse, repeat.

“Absence of quality is the essence of squareness.”- Robert M. Pirsig, Zen And The Art Of Motorcycle Maintenance

KWOD

Kihon – Ten no Kata Omote. Complete as many sequences as you deem necessary. If you aren’t familiar with this series, or don’t have one similar in your practice, put together a series of kihon and practice as if you had an opponent in front of you. Include blocks, strikes, and kicking techniques.

SCWOD

A) Front Squat – 3 x 5, 30X0, add 5 – 10# to last week, rest 90s b/w sets B) Standing Press – 3 x 5, 3111, add 2.5# to last week, rest 90s b/w sets C) Pistols – 5 min. AMRAP, alternate legs in whichever fashion suits you.

- then

10 Rounds 4 Lateral Box Jumps 50m Sprint Rest 60s

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