Workout 02/19/2013

Sparring 1-step (w/Rob R.), Jion, Hangetsu, Gankaku

Warmup: 1.5 mi run barefoot
Squat therapy; hold a pole and squat, trying to bring the hips to the pole for 3 minutes
Couch Stretch – 2x each leg

Strength: Front Squat, 5×3
Worked on finding the right weight:
115 x 3
135 x 3
145 x 3
165 x 3
165 x 3

WOD: 12 minute AMRAP
3 Kneeling to Squat
5 KB Swings (16kg)
7 Toes to Bar

I completed 8+ sets (in the last round, I completed the 3 kneel to squats but not the KB swings.) I think I need to start keeping track of my set count because I almost lost count along the way. And a few times, I did 7 KB swings instead of just 5 because I wasn’t thinking straight.

The ‘kneeling to squat’ is a dynamic movement. Start on your knees with feet extended (shoelaces to the floor), then jump up into a squat.

‘Toes to bar’ is done on the pull-up bar. Start in a hanging position, then raise your feet up in front of, then above you to touch your toes to the bar. I have never done these before. As my hands got sweaty, I was concerned my grip would slip and I would fall to my back. So I used the chalk for the first time. I managed 8+ sets, so doing 56 of these was a great workout and I’m starting to build the needed callouses on my hands.

Couch stretch (2x each leg, 20 sec hold), good mornings, PVC rolling

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