Warm-up Drills
I. Coach’s Choice
II. Mobility
Impact/Focus: Turkish Get-ups
Warm up as needed before completing the following workload for 6 total rounds, climbing in weight as able.
6 Rounds of
Odd Minutes: Turkish Get-up (Left Arm) x 1 rep
Even Minites: Turkish Get-up (Right Arm) x 1 rep
Notes: Athletes should plan to increase weight as able across sets, should a maximum weight be achieved prior to the final round and the execution is resilient then consider adding an additional repetition per round proceeding. Directions for clock management would be work for :45 seconds of each interval and leaving :15 for transition time to the other arm and recovering.
Post loads to comments.
“Cirque de Iron”
Complete as many rounds/reps as possible (AMRAP) in 10:00 of
5 x 1-arm DB Thruster (L)
5 x 1-arm DB Thruster (R)
7 x AKB Swings (32/24kg)
10 x 1-arm DB Snatch (5L/5R,ALT)
Notes: DB Guidlines for weight today are 50/35lbs.
Post total reps to comments.
Turkish Get-Ups: 20kg post-injury PR
Cirque de Iron: 5 + 14 w/ 25# thrusters, 20kg kettlebell, and 20# dumbbell snatch on left, clean and press on right
“Turkish Get-Ups”: 16kg
“Cirque de Iron”: 4 +7 (35# / 24kg)
88#.
5+17 Rx.