Friday Morning Meet Up
On Malibu Road- we will do a trail running interval workout that will start at 8am and end by 845am. If you want to come and just hike the trails- that is FINE- running is not required (though many of us will!)
Park at 24616 Malibu Road (roughly!). Try and be there a few minutes early.
Friday’s Home WOD
For Quality and Unbroken Repetitions of:
10 Turkish Get Ups*
15 KB Swings*
– rest 1 minute –
8 Turkish Get Ups
30 KB Swings
– rest 1 minute –
6 Turkish Get Ups
45 KB Swings
– rest 1 minute –
4 Turkish Get Ups
60 KB Swings
– rest 1 minute –
2 Final Turkish Get Ups
*AHAP (As Heavy As Possible)
* Post DB/KB loads & TOTAL number of breaks for KB Swings
(ex: Mike – 45# DB/24kg KB/4 breaks)
Warm-up
10 burpees. YES, 10 burpees! 5 windmills on each side. single arm reverse circles, repeat on other side. Hurdler’s walk across your room and back (about 10 reps on each leg). 10 KB deadlifts, 10 sumo deadlift high-pulls, and 5 slow Romanian deadlifts. Finish the general warm-up with 5 more windmills on each side, weighted or unweighted, your choice. Continue your specific warm-up with a couple of Turkish Get Ups, finding each position slowly. Be under control the whole time, this is about QUALITY movement, not speed. Bring in some KB swings. Play around with Russian and American swings (to parallel/overhead, respectively).
Intended Stimulus
Notice it says, as heavy as possible… that is for both movements, you may use a DB or KB. The main point with the TGU’s is to go heavy and maintain good position the whole time, do not rush. the intention with the swings is to get each of the four sets unbroken. The reason for the one minute break is to encourage you to go unbroken and heavy.
Scaling
If you are pretty sure you can get 30 USA swings unbroken, then use USA swings. Notice you will post the loads for both movements and the total times you break each set of swings. The goal is zero. You can scale the TGU so much that you are not even using a weight.
Hints
Spend a full mints moving through the TGU’s, pausing at those natural breaks. Be under control the whole time. Keep your eyes on the ceiling or overhead and your elbow locked at all times.
Finish
Couch stretch & modified pigeon aka seated figure-four stretch… you MIGHT still feel those lunges from Wednesday? The Coaches ALL do!
