Warm-up
20 - Burpees
5 - Get-ups per side
Workout
4x
500m Row
10 - Wall Ball Shots
10 - Pull-ups
10 - Box Jumps
Today's warm-up will include Get-ups. Don't complain - at least you are not using your spouse as weight!
Workout
Hang Power Clean (HPCL)
1-1-1-1-1-1-1
Compare to:
TITANFIT: Wednesday 081126
Workout
For time:
5 Rounds
5 Rep Barbell Power Clean
(load equals 75% of body weight)
1st round - 10 Reps Get ups (5 right/5 left - load equals 25% of body weight)
2nd round - 8 Reps
3rd round - 6 Reps
4th round - 4 Reps
5th round - 2 Reps
Yes 25% of BWT is a lot. I am not sure I can do 70 lbs for that many reps. Scale this one to your current fitness level.
Workout
MOB (Man Over Board) - yes I know overboard is one word, but MOB looks better than MO!
1:00 Row
1:00 Exercicse
1:00 Exercise
0:15 Transitions between each
Check out the Saturday group...Welcome Ann!
Workout:
800M run
Then
4-x10 (with dumbbells*)
Get-ups (10 per arm)
Box Jumps
KB Swings (10 per arm)
Lunges (10 per leg)
*Men use 25 lbs women use 10-15 lbs
Seth doing Get-ups
Megan doing Get-ups
Mary feeling good seconds after the workout
Get-up!
Do you remember the commercial from the 1980's that had the tag line of "I've fallen and I can't get up?" Today we will perform an exercise that will prevent that from happening to you.
Remember, all of our training is functional based. Presses, for example, give you the strength and confidence to place something heavy on a shelf above your head. Squats give you the leg strength to get in and out of a chair today and builds that ability for a lifetime.
Today we are working on a great exercise called the Get-up. This exercise requires balance and flexibility, and with heavier weights, it is a beast. It is usually performed with a dumbbell, but one can use a kettlebell or any weigh/implement that one can hold firmly. Based on equipment most of us will start the Get-Up using a dumbbell.
The link listed below, is the property of Jeff Martone, owner of Tactical Athlete. Jeff has written a great "how to" of the Get-up.
http://www.tacticalathlete.com/tguarticle.htm
Jeff writes:
The Turkish get-up (AKA The Get-up) is an excellent total body strength exercise formerly practiced by old-time strongmen and wrestlers. In the days of old, this was the first exercise given to aspiring weight-lifters to practice. It’s been said that no other exercises were given until the pupil could perform it with a 100 pound weight. Upon completing this goal, all the major muscle groups, small stabilizing muscles, tendons and ligaments of the practitioner have been significantly strengthened. In addition, the TGU has proven itself as an extraordinary exercise for developing strength, flexibility, and stability in the shoulder joint.
The Turkish Get Up begins by following these steps:
Workout:
50 Get-ups (25 per side)...this is not a race, take your time! If you have access to a kettlebell, use it. Recommended weight is 5-10 lbs for most, 15-20 lbs for the fit, 25-30 lbs for the most fit and 30-45 for the insane
post questions and comments and weight used.
