Friday 082914

Skill

Turkish Getups

Strength and Conditioning

A. 4 Sets for Technique

  • 25 Hollow Raises/Rocks
  • 15 Arch Raises/Rocks
  • 2 Turkish Getup each Arm

B. 5 Sets AFAP

  • 10 Hang Power Cleans @ 60-70%
  • 20 Lateral Jumps over Bar, (Over and Back is 2)
  • 80m Sprint

Rest 5 min

C. After Party-

3 Sets

  • 30 seconds max Burpees
  • 1 min rest

Competitor’s Guidance

  • Pre-Work: Power Snatch 10 x 1 @ 50%,  Push Jerk 10 x 1 @ 60%
  • Post-Work: 20 minutes spending time inverted on hands and mobilizing overhead positions.

 

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