Strength
Racked Waiter’s walk x 12
KB rack position (53/35)
DB waiter’s walk (50/35)
Workout
3RFT
4 Turkish Get-Up (2/2) (53/35)
8 Burpees
16 Russian twist w/ KB (2=1)
32 Air squats
**Starting off the day, the week, with some odd-object carries. We got the message that the medball/KB carry was weird, so we decided to make it weirder.
*Photo cred Complete Human Performance
Instead of a KB overhead like in the picture, it will be a dumbbell. Please note the hand/wrist and elbow position on the KB that’s racked. That is what we’re looking for. No bicep pose, no elbows flared out. With the weight overhead, we want that thumb pointing behind you. But don’t neglect your low back, either. Rib flare can lead to that butt sticking out, and you asking on Tuesday “why does my low back hurt?” We don’t want that.
Follow this up with some more shoulder stability work in the form of Turkish get ups (TGU) with the total reps being 4, idea is to do both on one side before switching the weight to the other side. Same weight for both arms and on the Russian twists. This is an easy workout to cheat the reps on with ROM on all the movements – stand up on the TGU, burpees, and air squats; hit the ground with the weight on the twists.
Daily Read
Shout out to the old people!
*Louder for those in the back with hearing problems.