Workout Wed 04/24/2013

Tim and I worked on several kata for the tournament, then did some sparring drills (reaction time)

Jump Rope for 3 minutes
Pass Throughs

Push Jerks from behind the neck
7×3  (45#, 65#, 85#, 95#, 115#, 125#, didn’t have time for 7th set w/3 of us working in)

Three 4 minute couplets
5 box jumps (24″) and 5 frog sit ups
one minute rest
5 jumping air squats and 5 hollow rocks
one minute rest
5 kneeling to standing and plank overs, use 12 inch box

* I hit my right shin on the box jump again. It bruised but didn’t cut the skin.
* On the plank overs, I did push-ups on each pass-over.
53 burpees
53 mountain climbers
53 jumping jacks
3 sets of 6 commando-pull-ups
3 sets of 8 tricep dips
3 sets of 8 x handstand push-ups

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