At the very least it’s not 40 minutes of Turkish Get-ups.
• Teaching Notes
We’re centered on a bit of extra power and stability right now with the objective of increase in the direction of a heavy Turkish Get-Up within the first a part of the exercise, then utilizing that heavy to provide us a gauge for what we really need to do within the exercise right now. Many don’t like placing the Turkish Get-Up in a exercise setting, however by putting it in an EMOM we permit for extra management, intent, and acceptable loading with the motion sample. The mixture of actions right now will pack a punch for shoulder and midline stamina, whereas creating a great little sweat and simply sufficient respiratory. Plan on this one constructing problem in the direction of the later rounds with spherical 6 ending with an all out Ski Erg Dash. In fact we will scale to a rower for people who don’t have sufficient ski ergs and even alternate the rower and ski erg each spherical with a purpose to make this a extra manageable operating of the exercise.
power/ability:
Spend 10:00 minutes constructing to a Heavy Turkish Get-Up
metcon: “The Turk”
Each 1 min for twenty-four minutes, alternating between:
1 L/1 R Turkish Get-ups, 53/35 lbs
14 V-ups
7 L/7 R Single Arm Kettlebell Snatches, 53/35 lbs
14/11 Ski Erg Energy
Equipment:
3 rounds for high quality of:
10 L/10 R Single Leg Barbell Hip Thrusts, choose load
20 Russian Twists
30 Banded Glute Bridge Marches
