Warm-up Drills
I. Speed Rope 2:00
II. 6:00 Coach’s Choice
III. Mobility
Notes: Athletes are encouraged to work on Single-under/Double-under proficiency during the Speed Rope portion of the warm-up.
Impact/Focus: Turkish Get-ups 2-2-2-1-1-1
Work through 6 total sets of progressively heavier KB Turkish Get-ups as described below.
1st set: 2 x left side + 2 x right side
2nd set: 2 x left side + 2 x right side
3rd set: 2 x left side + 2 x right side
4th set: 1 x left side + 1 x right side
5th set: 1 x left side + 1 x right side
6th set: 1 x left side + 1 x right side
Post sets/reps/loads to comments.
“Christine”
Three Rounds for time
Row 500m
12 x Deadlift (1xBodyweight)
21 x Box Jumps (24/20”)
Notes: Scale load/box jump height as needed for individual skill levels. Get some, freaks.
Post scores to comments.
Skill Development
4-6 sets of L-sits (Rings/Matadors/Paralettes) for maximum time
Post scores to comments.
Turkish GU: 53# both arms
“Christine”
14:58 Rx PR @ 175#
(2:59 improvement from 2012-09-26 @ 160# )
Turkish Get-Up: 53# on both arms, 60# on right arm
Christine: 15:00 RX 165#
“Turkish Get-Up” : 45#
“Christine” : 15:55 @ 165# PR by 00:34
Gollum: TGU 32 kg? : Christine 13:26 @185#