Continuing the theme of turkish get ups. The boys (Stan, Ali, and Chris) doing them on Wednesday. Strong work all around today.
While doing 4 Burpees on the minute every minute, storm through the following reps with 40kg (men)/ 30kg(women) on the bar.
20 Sumo Deadlift High Pulls
20 Push Press
20 Overhead Squats
20 Front Squats
Remember to stop wherever you are on the minute every minute and do 4 burpees. It will behoove you to move as fast as possible on this one.
The ladies working on Turkish Get ups.
A: Power clean
3 x 65% 1rm
3 X 75% 1rm
3 X 85% 1rm
med ball clean
10 turkish get ups per side (not for time)
Always fun to learn new skills. Today’s focus will be on unilateral work. Most of us are not perfectly symmetrical…usually one side of the body is stronger than the other. By isolating the left from the right, we aim to correct some of our imbalances.
Here are some handy videos about the new things we’ll be doing today.
Single leg box jump:
Pistols and Turkish get ups in
A: Overhead Press
80%x5x1, you need minimum 5 reps on this one but aim is to go for as many as you can.
B: Unilateral skill practise
1 legged box jumps
Bottom-up (inverted) Kettlebell carries
Turkish get ups
Waiters walks (1 arm overhead KB walk) (Waiters lunges -> 1 arm overhead KB lunge)
What’s your weakness? We’ll be addressing 4 different areas today.
TGU (Turkish Get-Up)
Muscle Ups (or kipping and ring dips)
Make up a missed WOD or come in for skills practise on:
Turkish Get Ups
Muscle-ups (or kipping or ring dips)