A couple of old favorites coming your way today (and I may or may not be talking about the fitness models pictured in the photo below)…
This DB strength complex was born out of necessity… those athletes finding themselves in hotel gyms need some strength work that also brings with it a BUNCH of mental fortitude often rely on this one. Only very rarely are there any barbells in the standard hotel gym and typically one can find a run of dumbbells up top at least 50# to play with.
Then for set two… the Turkish Get Up is always fun as a hotel play. Mainly because when you are doing them, that random other individual in the gym is sneaking peaks at you thinking something to the effect of: “what an idiot” or “jeez that dude is going to get hurt” Always fun.
Friday’s WOD at 7 and 9am and again at 3 and 5pm
DB strength complex and TGU
DB Strength complex
Five rounds for max load, NOT for time of:
5 DB deadlifts (one side of DB must touch ground) AHAP… RX is 70/50#
5 DB hang power cleans
5 DB front squats
5 DB push press
Post load for each round to chalkboard/journals
Mike: 4@50, 1@60 (PR from 3@45,2@50)
Compare to:
March 22 2019, June 29 2017, Oct 25 2016, July 18 2016, March 21 2016, August 12 2015, April 22 2015, June 24 2014, Feb 3 2014, Oct 2 2013, Feb 6 2013, Sept 26 2012, June 12 2012, June 8 2011.
-then-
Turkish Get ups
Five rounds for max load, NOT for time of:
5 DB deadlifts (one side of DB must touch ground) AHAP… RX is 70/50#
5 DB hang power cleans
5 DB front squats
5 DB push press
Post load for each round to chalkboard/journals
Mike: 4@50, 1@60 (PR from 3@45,2@50)
Compare to:
March 22 2019, June 29 2017, Oct 25 2016, July 18 2016, March 21 2016, August 12 2015, April 22 2015, June 24 2014, Feb 3 2014, Oct 2 2013, Feb 6 2013, Sept 26 2012, June 12 2012, June 8 2011.
-then-
Turkish Get ups
15 minute limit to find a 1RM on both sides
Compare to July 26 2019, June 5 2017.
Friday’s 4pm Open Training Hour
