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04.08.2013

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Warm-up Drills
I. Row 2:00
II. 3 rounds of
5 x Deadhang Chin-ups
10 x Push-ups (CFGS)
15 x Air Squats
III. Mobility

“The Turkish Two-fer”
Work through the following two stage Turkish Get-up 1RM/work capacity test:
I. Turkish Get-up 1RM
Against a 7:00 Running Clock work up to the heaviest KB Turkish Get-up (alt. sides every rep).
II. Turkish Get-up Work Capacity (total lbs/kg)
Against a 5:00 Running Clock move max lbs/kg via Turkish Get-ups (alt.R/L)

Post scores to comments.

“Haulenn”
3 Rounds, each against a 5:00 Running Clock
Run 100m
AMRAP in time remaining of
12 x American KB Swings (32/24kg)
7 x Pull-ups
Rest 1:30 between rounds.

Notes: Each 100m Run is individually timed,

Post scores to comments.

Skill Development
3-5 Rounds at your own pace of
:10 x L-sit/V-sit
5 x Strict TTB/K2E’s
:15 x Ring Support (Hollow)
10 x Hollow Rocks (2ct)

Samy Daghir

6 thoughts on “04.08.2013”

  1. The Turkish Two-fer
    Turkish Get-up 1RM: 45lb
    Turkish Get-up Work Capacity TT: 10 @ 35lb
    Haulenn
    Complete three rounds of the following; scoring time (run) + Rounds/Reps (amrap):
    Against a 5:00 Running Clock
    Run 200m
    AMRAP in time remaining of
    12 x ‘American’ KB Swings @ 20kg
    7 x ring row / 5 x bar bell row alternate between the two
    Completed 3 RDs:
    1:12 @ 3 RDs + 12
    1:08 @ 3 RDs + 4
    1:10 @ 3 RDs + 5

    Reply
  2. Turkish Get up Max 24 kg
    Turkish Work to capacity: 6 @ 16kg

    Haulenn
    2 rds + 8 KB swings
    2 rds + 9 KB swings
    2 rds+ 8 KB swings

    Reply
  3. Turkish Get-up Tow-fer:
    I: 45# DB (20kg) 1 RM.
    II: 35# DB(16kg) x 7 Reps
    Haulenn: 0:56 – 3 Rounds + 10 KB
    1:15 – 2 Rounds + 10 KB
    1:20 – 2 Rounds + 5 KB (24kg KB)

    Reply
  4. Turkish Get Up Max = 20kg x2

    “Haulenn” (KB @ 24kg)
    1:22 – 2 rounds +2 KB
    1:15 – 2 rounds + 1 KB
    1:18 – 1 round + 6 KB

    Reply

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