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I. 2:00 Speed Rope Drills
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Spider Lunge
10 x Scorpion Stretch
Impact/Focus: Turkish Get-ups
Warm up as needed before completing the following workload for Turkish Get-ups.
Turkish Get-up 5-4-3-2-1-1-1
Notes: Reps are consecutive per side for today’s training. Athletes should plan to increase weight each set as possible.
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“Half GHD Annie”
Complete 25-20-15-10-5 reps for time of
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5 thoughts on “02.22.2017”
Sustained a pretty intense injury during soccer last night . 🙁 Down and out for a few days while my quad heals. Hope to be back at it by the weekend!
“TGU” – shoulder mobility instead
“Half GHD Annie” : 8:50 DUs! 12 or 13 unbroken in round 1 – not to be repeated.
Turkish get ups: 88 lbs (39.92 kg).
Half GHD Annie: 5:18 Rx.
Turkish Getups: 16kg (PR!)
Half GHD Annie: 10:36 Rx!
Managed to string 7 DU’s together in the round of 10. All other rounds were single, double, single, double etc.
TGU: 70#x1, 80# Attempt…about 3/4 of the rep done on Right arm
“Half GHD Annie”: 6:50 Rx’d