A. Turkish get-up – Work up to a heavy set of 2 for each side. Weight must be done with both arms for it to count.
B. 15 min of work, not for rounds or reps, but take minimal rest:
2 rope climbs (or 4 rope pulls from the floor)
6 weighted lunges per leg, heaviest possible
6 pause push-ups (1 sec pause at bottom and top). If you want more of a challenge, add in a pause in the middle of the movement, both up and down.
A. Got up to 53#, which is a 9 lb. PR. Couldn’t even do 50 last time I attempted a set of 2. Super happy with that.
B. Done, using rope pulls.
A) 65#
B) 53# KB for lunges, need to do more of the pause push ups
A. Did 45# with both KB and Barbell, that was fun.
B. Done, rope climbs are fun. Mostly enjoyed the creative knee high socks “left, not left”, and “girl power”.
C. Loving the focus on extra mobility!
A. I got a 10# PR for this movement, with 80# for both arms. I’m better able to lock out my arms now, which makes a big difference. In checking back on the website to when we’ve done this prev8iously, I realized that I used to have some issues with my shoulder when doing the support part of a TGU, and I had none of that today.
B. Not quite done – I threw together a different workout as I only had a limited amount of time, and I also wanted to play with a sandbag. 5 rounds of 8 weighted lunges per leg (70# DBs), alternating with 2 laps walking with a sandbag (80#) and a 60# KB. Fun stuff.