Warm-up Drills
I. Run 400m
II. Dynamics & Mobility
III. Set-up, Training Flow & Movement Review
*Armbar Stretch & KB Sink Drill, Lats and T-spin for OH Mobility
Impact/Focus: Turkish Hitchhikers
Warm-up sets building to a working weight.
VS. a 12:00 Running Clock attempt to complete 10 sets of the following Turkish Get-up Complex (aka the Turkish Hitchhiker)
1 x Turkish Hitchhiker is as follows:
Left Arm Turkish Get-up + Walk 10ft + Turkish Get-down
Switch arms
Right Arm Turkish Get-up + Walk 10ft + Turkish Get-down
Notes: Athletes may increase/decrease weight as needed across sets however the intended training evolution is meant to be completed with one challenging weight. There is a spicy upgrade to the switching arms portion of the complex for those looking for an extra challenge kicker.
Post scores to comments.
“What Landing Gear”
12 minute AMRAP, ascending reps:
Double-unders x 10-20-30-40… (+10 reps per round)
Pull-ups x 5-10-15-20-25… (+5 reps per round)
GHD Sit-ups x 5-10-15-20-25… (+5 reps per round)
Notes: Double-unders & Abmat Sit-ups are 2:1 reps for today’s scaling. Scaled volume if applicable for the Pull-ups, Banded Pull-ups and Ring Rows is 3-6-9…+3 reps per round.
Post scores to comments.
Impact/Focus: Turkish Hitchhikers
30lbs
“What Landing Gear”
3 rounds completed + 40 DU + 5 dips
Notes: Pull up bar unavailable so subbed for 5 pull ups = 5 dips & 5 push ups