Strength 1/Skill/Technique
Turkish Get up (TGU)
2RM/side OR technique work.
Strength 2
Barbell stepback lunge from rack
5-5-5 AHAP (5 each leg, 10 reps total)
Cashout WOD
6 Min AMRAP
20 KB Swings
1 TGU (Each Arm) (53/35)
Starting off the week with a doozy – our double strength day. First off we have the Turkish Get Up, which we’ll be doing in the workout as well. If you notice at the top, I’ve included with Strength 1 “skill and technique”. Why? Because even though we’re going for a heavy weight, the movement should be done with the utmost control and precision (This is another video with better detail of each position and its purpose. Jeff Martone’s videos are my favorite.) Also.. you’re holding a heavy weight over your head!! There is a proper way to bring the KB down SAFELY, and that’s as close to your body as possible. You have your free hand to protect your grill/your money maker (yo face), so don’t be straight-arm dropping it anywhere away from your body. Think elbow to your side.. reverse of how you pressed the KB or DB up to get it in position.
Doing some more unilateral work with step back lunges since you didn’t get enough of them last week. This time we’re taking the snatch out of the picture and going from the rack so the bar is in a more stable position. But keep an eye on your knee, not just to the ground.. but is it wobbling left/right? Looks like we might need some single leg stability work.
Swings and TGU to round out the session. The questions of “can we use 2 different weights for swings and TGUs” and “are swings overhead or Russian?” will be answered in class.