Workout Thu 05/16/2013

Heian NiDan, Heian SanDan, Heian GoDan, Bassai Dai, semi-free sparring with Guy.


1.6 mi run, stretching


tabata: 20 seconds of work, 10 seconds of rest, four rounds:
push ups
air squats

Deck Press (great instructional tip here; instead of stacking weights to help get the bar up, slide under it, then use your hips to lift the bar and grab it with your arms. Make sure to keep the elbows at a 90 degree bend, otherwise your hands are too far out. Also, press immediately below the chest/nipple area and go straight up, not back and above your face.
7×3: 75#, 95#, 115#, 135#, 155#, 165#, 175#, 185#


3 Rounds
12, 9, 6
– Power Snatch
– Overhead Squat (OHS)
– Over head step out lunges

So, this was 12 Power Snatches, 12 OHS, 12 OH lunges, then 9,9,9 then 6,6,6.
I’m proud of this workout today, because I started with 95# and kept that weight through all three rounds. It was a tough workout.

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