Saturday, March 24, 2012

135# Turkish Getup!

Workout of the Day

WOD 1 – in the morning… 5 minute continuous turkish getups (35#) Work up to heaviest barbell Turkish getup

WOD 2 – in the afternoon… Every minute on the minute complete 1 Split Jerk at 285# Three x max reps floor press @ bodyweight, pausing each rep at the bottom 2 x 100 meter Guidon march (70#)

WOD 3 – in the evening… 3 rounds for time: 1 mile airdyne 50 double unders 15 handstand pushups

Hell of a day, including an awesome lift, a new exercise, and yet another humbling experience with handstand pushups. Working on the barbell Turkish getups in the morning was a great chance to practice balance and control. I learned that when the weight gets heavy you really need to pull yourself up to your elbow to get off your back. I made it up to 135# on this, definitely the heaviest I’ve ever lifted on TGU.

The afternoon was a big split jerk session at 285# every minute on the minute for 10 minutes. Not every one was perfect, but none hit the floor so I was happy. Following up with floor press and guideon marches with a barbell provided the perfect assistance. Look for a video of the marches coming soon because this exercise has to be documented.

Finally, the conditioning sequence was a great blend of monostructural effort on the airdyne, skill work on the double unders, and local muscular endurance on the hspu. As usual, I got dominated on the hspus. First round, not too bad. Second round a little worse. Third round total destruction. Probably took me 2 minutes to do my final 15 pushups. Good news was that I smoked the airdyne and double unders, but still have a long way to go with the handstands. Time was 15:41.

2 comments:

  1. Looking forward to a vid of the, eh, guideon marches?! Googled it w/o any success..

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  2. شركة تنظيف في الكويت شركة تنظيف بالكويت
    فني صحي فني صحي في الكويت
    سباك الكويت سباك بالكويت

    شركة تنظيف كنب الكويت تنظيف كنبات الكويت
    ادوات صحيه الكويت ادوات صحيه الكويت
    شركة غسيل سجاد الكويت غسيل سجاد الكويت
    فني كهربائي منازل الكويت كهربائي منازل في الكويت

    شركة تنظيف في الكويت شركة الكويت سيرفيس للتنظيف

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