General Warm Up (5-12)
3 rounds:
:20 Jumping Jacks, Rest :10
:20 Side Plank (right), Rest :10
:20 Mountain Climbers, Rest :10
:20 Side Plank (left), Rest :10
*Round 2 replace side planks with normal planks (on elbows)
*Round 3 replace planks with straight leg situps
Specific Warm Up (12-20)
V-up:
5 Tuck Up (knees to chest)
10 Alternating Single Leg V up
5 V-up
Turkish Get Up:
With a light DB, lay on ground and do:
2 drives onto the elbow and back down
2 drives to elbow and then hand and then back down
1 Drive to elbow, hand, sweep leg through, stand up and then back down
then switch sides and repeat on the other arm
RXConditioning (22-40)
30 Turkish get up (53/35lb.)
60 V Up
20 Turkish get up
40 V Up
10 Turkish get up
20 V Up
For time.
Goal: Sub 15:00
Cap: 18:00
Intermediate
30 Turkish get up (35/20lb.)
60 V Up
20 Turkish get up
40 V Up
10 Turkish get up
20 V Up
For time.
Baseline
20 Turkish get up (35/20lb.)
30 Alt. V Up
14 Turkish get up
20 Alt. V Up
10 Turkish get up
10 Alt. V Up
For time.
(45-55)
For time:
400m Farmer Carry 70/53
*You should have to break multiple times throughout this. If you can do 200m+ unbroken, we need heavier loads. You should not be running with this load. Grab heavier KB’s or DB’s to make this more challenging.
(58-60)
:30-1:00 Forearm Stretch
:30-1:00 Pancake
(0-5)
Today is a bit of midline madness. If you trained yesterday, you may still be feeling some of the overlooked fatigue of the abs from the candlesticks, but during this session today you won’t be able to ignore it for long. The Turkish get up is an amazing move for building self awarness, shoulder stability and stamina but it must be done with control. Take specific attention to detail as coaches layout the instruction of the movement and do not ignore hitting all the proper position during the “for time” part, just to move faster. We want you to push the tempo, yes, but quality is what will allow you to get the most from today’s session. The V-Up’s are hard, but the TGU make them harder due to the demand on the midline. Break early and often and dial in the quality form. If you are scaling today, then have clear expectations for each rep so you don’t just allow yourself to make them easier or not go as high as the workout advances.