Thursday May 11th
23.05.11
INTENDED STIMULUS
4-6 rounds.
4 unbroken Turkish get-up reps per arm every round in :45-1:30.
Lunges unbroken every round and complete in less than 1:00.
Same DB for both movements.
Athletes can hold the DB however they choose.
RX
AMRAP 12:
4 left-arm DB Turkish get-ups (35/25 lb)
4 right-arm DB Turkish get-ups
16 DB walking lunges
– Use one DB.
LEVEL 2
AMRAP 12:
4 left-arm DB Turkish get-ups (25/20 lb)
4 right-arm DB Turkish get-ups
16 DB walking lunges
– Use one DB.
LEVEL 1
AMRAP 12:
4 left-arm DB Turkish get-ups (15/10 lb)
4 right-arm DB Turkish get-ups
16 DB walking lunges
– Use one DB.
SKILL WORK
Post-workout:
For time:
400-m KB farmers carry (53/35 lb)
– Use two kettlebells.
STRETCHING
2 sets:
1:00 foam roll lower back
1:00 foam roll quads
WHITE BOARD BRIEF
Target Rounds | 4-6 rounds.
We have a fun couplet today that combines skill work and focused movement with fast walking lunges. Get ready for grip and shoulder fatigue!
Set a goal to hit between 4-6 rounds with 4 unbroken Turkish get-ups per arm in :45-1:30 and unbroken walking lunge sets in less than 1:00 every round.
You’ll use the same DB for both movements, so choose your DBs based on Turkish get-up capacity.
Hold the DB however you’d like on the walking lunges. Advanced athletes, challenge yourselves to do overhead walking lunges.
We get to go on a 400-m farmers carry walk once we’re done!
