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FEATURED COMP:

"Firearms"

By:  McKenzie
#QuickKiC     #BoulderShoulders     #RapidFire     #ArmedAndDangerous
1 Round as Fast as Possible of:
​
  • 100 Shoulder Taps​
  • 100 Short Pushups
  • 100 Weightless Overhead Presses
  • 100 "MRAJ" Punches​

​* Elite - Try Handstand Shoulder Taps
FUN descriptions:
Shoulder taps

  • Assume a solid pushup position - hands and balls of the feet on floor, elbows and knees extended nearly 100%, fingers spread wide, legs, glutes, and core firm
  • Maintaining a balanced position, lift right hand off the floor and touch it to right shoulder
  • Place hand back floor, quickly, but softly, making as little noise as possible 
  • Repeat identical movement with the left arm
  • Keep core engaged, and maintain as balanced position as possible, with as little additional body movement as possible 
short pushups
  • From a pushup position, lower to one inch, or 3 cm, off the ground
  • Legs, core, and glutes are engaged and firm
  • Triceps, shoulders, and chest are ready for action
  • Pushup, but stop before elbow and forearm reach 90 degrees
  • Repeat repetitions over as short a range of motion as possible, deliberately and explosively 
weightless shoulder presses 
  • Hands up, back straight, knees slightly bent
  • With hands in fists and palms facing in, punch straight upwards with both hands simultaneously
  • Just before 100% full elbow extension, retract arms suddenly, bringing them down, at least below eye level
  • Extend upwards again, quickly and forcefully  
  • Execute vigorously
  • * Imagine your Favorite Sports Team or Athlete just won the Championships
"MRAJ" Punches
"Maximum Reps And Jerk" Punches - Full Speed, alternating punching hand 
  • Assume a side stance, or a comfortable standing position with feet a little more than shoulder width apart and toes pointed forward, or slightly inwards
  • Bend knees and tighten fists
  • To start, place one fist on body, touching ever so slightly, about mid-torso level, with palm facing upwards, elbow bent considerably, and pointed straight backwards, but wrist straight and in line with forearm 
  • Hold the other fist extended out in front of the body around solar plexus height, with palm side facing either straight down or thumb knuckle twisted 45 degrees upwards (wrist remains straight)
  • Simultaneously shoot torso hand straight forward towards solar plexus position, and jerk extended hand back to torso position, both arriving at exactly the same time 
  • Fists tight
  • Twist hips rapidly and synchronously to generate torque to accelerate the punches
  • Engage lats and chest as a support and 'seat' for shoulders, ensuring that the punching force moves kinetically through the entire body, not isolating load in the shoulders
  • Keep elbows down and do not allow them to 'flair' out to the sides during punch
  • Punch in a straight line
  • Minimize any elapsed time between punches by maximizing the body mechanics efficiency and fluidity between consecutive reps 
  • Minimize the time each punch is at its most extreme position, maximizing the jerk, or change in acceleration at every increment 
Punch so fast that the movement becomes a blur to the naked eye, but try not to lose count
* handstand shoulder taps
  • Assume a balanced handstand position - spine aligned and vertical (conscious not to arch back), arms and shoulders extended beside ears, gaze to a fixed point, belly in, legs glutes and core conscious and engaged, toes pointed to the sky
  • One at a time, lift each hand up and touch its corresponding shoulder
  • Be rhythmic and deliberate
  • As little unnecessary motion as possible
  • Quick reps, but soft impact rom the hands on the ground - silent reps
  • Breathe naturally

Note: Prep work can be done from a wall assisted handstand, same principles apply
Category:  Body By Karate  -  ​Type:  KiC

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"Each of us has our own sacred space in this world. We can move it; we can feel it. We can train it, teach it to do remarkable things. In the end your body is yours alone, over which only your will has sovereignty.
Allow it to fill with capability, and empower your space to its fullest potential."
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​- the Art of Conditioning ​

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