Turkish get ups are back, not as punishment but as a means to create more spatial awareness, a more stable midline and also shoulder joints. Focus on controlled tempos, high quality positions and load last of all. After the challenge of the foreign movement we get to dive head first into one of the favorite benchmarks around: Annie! Go fast, swing those arms on the sit ups and see how well the double or single unders hold together after a couple rounds of the full speed sit ups.
3:00 jump rope
________
5 prone snow angel (Prone Snow Angel)
5 hip down push up
5 inch worm
2 rounds
________
5 tall kneeling knee extension(tall kneeling knee extension)
6 Cossack slides (3 each side)
8 sit up
3 rounds
4×3 Turkish Get up (each arm)
Ascend in load as you go today, building to a challenging set of 3 on each arm.
RXConditioning:
“Annie”
50-40-30-20-10
Double Under
Abmat Sit up
For time.
Intermediate:
“Annie”
100-80-60-40-20
Single Under
50-40-30-20-10
Abmat Sit up
For time.
Baseline:
“Annie”
50-40-30-20-10
Single Under
25-20-15-10-5
Abmat Sit up (supported/banded)
For time.
3×10-15 Weighted GHD hip extension
OR
Banded good morning
