FITNESS
A1. Turkish get-ups
3×5/arm; Short rest b/w arms; Rest 1 min
A2. KB farmer’s hold
3x60s; Heavy; Rest 1 min
Training notes:
-The 5 Turkish get-ups will are unbroken before moving to the next arm. Take a short rest between arms, then rest 1 minute before moving on to the farmer’s hold.
-For the farmer’s hold, go as heavy as you can while still maintaining an unbroken hold for a minute.
-The goal of this is to work on solid positioning and muscle endurance through the upper body – both of these exercises require good motor control of the scapula to be done correctly.
Record weight lifted for the Turkish get-ups and weight used for the farmer’s hold.
B. For time:
100 wall balls
*12 minute cap.
Training notes:
-This is a test of muscle endurance and conditioning. You should have an idea of what would be a reasonable fractioning strategy for this for you based upon other pacing work that we’ve done.
Record total time.
PERFORMANCE
A1. Turkish get-ups
3×5/arm; Short rest b/w arms; Rest 1 min
A2. KB farmer’s hold
3x60s; Heavy; Rest 1 min
Training notes:
-The 5 Turkish get-ups will are unbroken before moving to the next arm. Take a short rest between arms, then rest 1 minute before moving on to the farmer’s hold.
-For the farmer’s hold, go as heavy as you can while still maintaining an unbroken hold for a minute.
-The goal of this is to work on solid positioning and muscle endurance through the upper body – both of these exercises require good motor control of the scapula to be done correctly.
Record weight lifted for the Turkish get-ups and weight used for the farmer’s hold.
B. “Karen”
For time:
150 wall balls (20 to 10’/14 to 9’)
*12 minute cap.
Training notes:
-This is a test of muscle endurance and conditioning. You should have an idea of what would be a reasonable fractioning strategy for this for you based upon other pacing work that we’ve done.
Record total time.
