Strength
1 Set of:
Turkish Get Ups x 10 each side
3 Sets of:
V-Ups x 20
MetCon
“Raphael”
In 4 minutes, complete the following movements:
50 Double Unders
15 Kettlebell Swings 70/53
15 Ball Slams 40/30
1 Rope Climb
Max cal Bike/Row
Rest 2 minutes, then repeat for a total of 4 Rounds.
Barbell
To Be Announced…
Accessory work for the strength portion today. It’s been awhile since we’ve done Turkish Get Ups so practice with lighter weight before jumping right back into what you’ve done in the past. If you’ve never done this movement before it can be fairly complicated but the benefits far outweigh it’s complexity. If you’re looking to strengthen your core and shoulder stability, you should be doing this movement weekly.
The MetCon today is 4 Rounds of 4 minutes each with 2 minutes between the rounds. The movements aren’t too difficult but the pace is aggressive so you need to be moving pretty quick to get to that Bike or Row. Workouts like this one are great indicators of your transition times; try to get started on that next movement right away even if you don’t get it unbroken. Generally, athletes spend more time transitioning between movements than resting between reps of the same movement.