Max effort Z press, in 10 minutes. This is what stood out to me for this day. I really wasn’t concerned about the WOD, but this was something I could tackle!
Z Press – Z press test = Sit on the floor legs extended with upright posture. Maintain an upright posture. Don’t slouch. Attempt to sit on your hamstrings to make the low back stay tight. Perform the movement like a standard overhead press in terms of bar path. Press the bar over the spine. Keep the heels and backs of the knees glued to the floor. Try not to move them. Men use 45, women use 35lb bar. Press as many times as possible in 10 minutes, with full lockout at top head through the window and bar to chest in bottom. Bar may rest on top of quads during rest.
So I got to use the 35lb bar, which was a treat and an advantage for me. I ended up completing 175 z presses in 10 minutes, at 35lbs. My triceps and biceps were wrecked, but few things beat that sense of pride and accomplishment. 🙂
20 min emom
minute 1 : row 250m/200m
minute 2 : 10 handstand push-ups
minute 3 : 12 walking lunges with kettlebells
minute 4 : 20 hollow rocks
I modified the lunges with just air squats, as I didn’t want to further stress my foot. And the hollow rocks wrecked my back. I did as many as I could, and switched off between sit ups here and there. Yay!