WORKOUT OF THE DAY
Superset:
Turkish Get-Up:
Heavy 1
Ring Rows:
4 x 15
Every 5 Minutes, For 15 Minutes:
15 Push Ups + Shoulder Tap
15 Slam Balls (40/30)
300 M Row
For anyone who is unfamiliar with what a Turkish get-up is please reference the attached video demonstration. The benefit of a TGU is that it recruits almost every muscle in the body at some point during the exercise. We have programmed this into workouts, but traditionally this is better suited as a strength building exercise, while also working on stability in a lot of areas of the body. While TGU can be looked at as a boring and useless exercise, it’s actually really great for improving overhead stability. Specifically it helps on lifts like snatch (catch and turnover), push jerk (catch and lockout), and push press. A single heavy rep cannot be completed unless the entire arm is engaged properly. So outside of stability it teaches us how to properly engage the core and transfer that through our arm. The ring rows have been added to make this feel a lot like the volume burn we saw with the bench press and bent-over rows from last week. Make sure that you pick and angle for the ring rows that allows you to do every set unbroken.
We did the push up and shoulder tap combination a few weeks back, 08/25. It got pretty nasty because of the biking, snatches and pace of that workout. The nice part was it was doable at 8 reps. 15 is gonna look a lot different today and be much more challenging to get through in a single unbroken set. The reason we are adding in the shoulder tap is because you have to be fully extended in the arm for the taps creating the same challenging standard for everyone and (hopefully) eliminating the ability to cheat on the range of motion of the push up. The easiest modification is to do the exercise from your knees. With the push ups reducing range of motion in the shoulders, the challenge is going to be getting the slam ball fully extended overhead. Make sure you do everything in your power to be fully extended on each slam ball. Row pace is really up to you. Score is slowest round, but you have three efforts to complete. The range will probably be 2:00-3:00. Objective should be to keep all your times as close as possible.
WOD AT HOME
5 Rounds For Time:
20 Slam Balls (40/30)
20 Wall Balls (20/14)
0.25 Mile Road Bike
…rest 1:1 b/w rounds…
