Meg on the Turkish Get-up.
Buy-in
Warmup (10’)
Skill (5’)
“Gymnastic Volume”
Pick a gymnastic goat, Pull-ups, HSPU, or muscle-ups.
Repeat sub-maximal reps on the minute for 10 minutes.
stay within 2 reps for all sets.
Record reps and total to comments.
Strength (10’)
WOD
5 rounds for time:
Time limit: 20 minutes
Cash-out
Stretching (5’)
Mobility Homework (10’)- Episode 182/365: Open Up Your Hips and Squat
test: receiving bottom of DB snatch: knees out, back straight.
1. roll thoracic area; arm overhead, hugs.
2. Calves, foot into wall; straight leg, bent leg.
3. wall squat, feet on wall; move hips int impingement.
4. wall squat, back against wall, work legs in and out, then knees out.
Meg and Charles both worked on pullups with bands. Who's who? Hint: look for the feet.
CW: 4 rounds + 4 TGU. 25# KB.
ReplyDeleteGymnastic Volume: 4 - 4 - 4 - 3 - 3 - 2 - 2 - 2 - 2 - 2. Blue band.
Programming: I thought this was a good one. 20 minutes got used up pretty quickly, though. Meg hated it, but in a good way.
Handstand pushups: 2-2-2-2-2-2-2-2-2-2. Guess I should try 3 next time.
ReplyDeleteWOD: 3 rounds plus4 TGU plus 200m. 20 lb dumbbell. My left shoulder tried to talk me out of those TGU's the entire time but I wouldn't hear of it. After the workout, it felt better (or was it numb?!).
Gymnastic volume: 6-6-6-6-5-5-5-4-4-4 green band.
ReplyDeleteWOD: 4 rounds plus 4 TGU. I dropped the 20# kettle bell on my second TGU, which was on my left side. Don't know quite how, but a good reminder about focusing and keeping the eyes on the weight. I dropped down to the 15# purse. Right side is a lot stronger than my left.
Over all it was an okay WOD...
oops...my gymnastic volume was band assisted pull ups.
ReplyDelete