Strength 1
Back squat
3-3-3-3-3 (heavy 3)
Strength 2
Push press
2-2-2-2-2 (heavy 2)
Cashout
8 min
Max Turkish Get ups – 53/35
Rx+ – 70/53
**This is our dedicated strength day. Heavy 3 for back squat, and heavy 2 for push press. We did push press to a heavy 3 on Friday, January 5th, so check back in your records to see what did then, and maybe you’ll be able to eek out 5 more pounds today. Remember for the push press, we’re only looking for the knees to bend/break once during the movement. That happens during the down/up or dip/drive phase to get the bar off the shoulder. It’s similar to the first part of the Burgener warm up – creating speed through the middle – so we want an aggressive movement here to get the bar moving vertically off the shoulders.
Wrapping up the day with as many Turkish Get ups (TGU) you can complete in 8 minutes. You will find that you have a dominate side where the TGUs are easier, or you can do them quicker, or your shoulder feels more stable. But I also want you to use the same weight for both arms. Too often people scale single arm movements with DBs or KBs by using a different weight each arm, but I want to make sure we bring that weaker arm up to speed, and that won’t happen if you keep using a lighter weight.